Power Clean 75% x 6 75% x 6 75% x 6 Bench press 80% x5-6 80% x5-6 Superset w/reverse 80% x5-6 crunches Deadlift 70% x5-6 Move bar fast 70% x5-6 70% x5-6 70% x5-6 Superset: 3 sets of 10 each DB Incline Bench Bent over row Mountain climbers x 30 Complex Dips x 10 2-3 …
Holiday hours
TBF 12.11.17
TBF 12.7.17
Stretch. Yes, just stretch and work on recovery and mobility. Don't know what to do? drop us a line and we will show ya!
TBF 12.6.17
TBF workout for 12.5.17
TBF workout for 12/4/17
4 WEEKS TO BUILD THE SQUAT A1. Back squat 7,5,3 7,5,3 The first “7” should be 75% B1. Pushups rows B2. burpees(with the DB’s) B3. push press 5 sets of 5 reps for time time it! C1. Sled push x 6
Total Athlete Challenge
One of the things we do best here at The Upstate Performance Project is train athletes. We have a passion for helping athletes reach new heights, and understand their body, and how to take care of it, to prevent injury and increase performance. our Total Body Fitness class is programmed to do just that. It …
Post-Race Plunge Party this Saturday after the Spinx RunFest Races! Come chill and recover with us and a few local vendors!
Make a Lasting Change, Part 3
Last week I mentioned that we use different theories for changing behaviors of any kind. In this post I am going to highlight three that we often use with our clients that have had a lot of success. This is by no means an exhaustive list. Again, these are practices that in time can help …