Dec 15, 2015 @ 02:47

Tonight, one of the Project Deliverance OGs from our first summer in 2007 returned to the gym for training. I am thrilled to have Cory back in the gym. It has been too long. // Warm Up with 5 minute AirDyne + Foam Roller + 2x5 Wall Squat + 2x10 Shoulder Dislocate + 2x20 Push-Up + 2x10 Good Morning @ PVC Then Work Up to Heavy Bench Press (295 #) Then 5x15 Bench Press @ 200 # + 5x15 Bench Fly Combo @ 2x35 # Then 10x Front Raise @ 2x20 # + 5x Strict Pull-Up Five Rounds Then 100m SkiERG @ Fast Pace + 40m Farmer Carry @ 2x106 # KBs Five Rounds Then Cool Down //

Tonight, one of the Project Deliverance OGs from our first summer in 2007 returned to the gym for training. I am thrilled to have Cory back in the gym. It has been too long. // Warm Up with 5 minute AirDyne + Foam Roller + 2×5 Wall Squat + 2×10 Shoulder Dislocate + 2×20 Push-Up + 2×10 Good Morning @ PVC Then Work Up to Heavy Bench Press (295 #) Then 5×15 Bench Press @ 200 # + 5×15 Bench Fly Combo @ 2×35 # Then 10x Front Raise @ 2×20 # + 5x Strict Pull-Up Five Rounds Then 100m SkiERG @ Fast Pace + 40m Farmer Carry @ 2×106 # KBs Five Rounds Then Cool Down // #ProjectDeliverance #GymJones #WelcomeToTheProject

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