The Gainz Lab

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Final week of 2021We’ve run races, done a ton of challenging workouts, and had more fun in the gym. 2022 is right around...
12/26/2021

Final week of 2021
We’ve run races, done a ton of challenging workouts, and had more fun in the gym.
2022 is right around the corner. Be sure to pause and write down what you learned and liked this past year.

12.14.2021Tuesdays training. Front Squat (yes, again)3-3-3-1-1-1Bench press12 @ 60%10 @ 65%8 @ 70%6 @ 75%Superset-Inclin...
12/15/2021

12.14.2021
Tuesdays training.
Front Squat (yes, again)
3-3-3-1-1-1
Bench press
12 @ 60%
10 @ 65%
8 @ 70%
6 @ 75%
Superset-
Incline DB bench
15-12-10-8-6
DB fly
20

12.13.2021Mondays trainingFront Squat with 1 sec pause3-3-3-1-1-1Pre-pump50 pull-ups completed in big sets. Use a band. ...
12/15/2021

12.13.2021
Mondays training
Front Squat with 1 sec pause
3-3-3-1-1-1
Pre-pump
50 pull-ups completed in big sets. Use a band.
Metcon inspired by Open 17.1
“Mini 17.1”
10 Dumbbell Snatches
15 burpee box jump overs
20 dumbbell snatches
15 burpee box jump overs
30 dumbbell snatches
15 burpee box jump overs

12.9.2021Sometimes you need to find a workout that really burns the lungs. From a few days back. 20-16-12-8-4Box Jump O...
12/10/2021

12.9.2021
Sometimes you need to find a workout that really burns the lungs.
From a few days back.
20-16-12-8-4
Box Jump Overs (24”/20”)
5-4-3-2-1
Rope Climbs
*50’ Dumbbell Front Rack Walking Lunge after each round
It feels good 🔥 let’s crank the intensity.

Be following along for our 4-day a week blog on our workouts this off-season! What do you prioritize in these cold and d...
12/02/2021

Be following along for our 4-day a week blog on our workouts this off-season! What do you prioritize in these cold and dark months?

What’s your workout choice outside?Our group is split between rucking and running.
11/27/2021

What’s your workout choice outside?
Our group is split between rucking and running.

The Spartan Beast ☑️Spartan Trifecta in 2021 calendar year ☑️Spartan Carolinas Beast venue was fantastic! Our practice, ...
11/21/2021

The Spartan Beast ☑️
Spartan Trifecta in 2021 calendar year ☑️
Spartan Carolinas Beast venue was fantastic! Our practice, research, and training throughout 2021 paid off. What’s in store for next year?

11.11.2021Veterans Day“Chad1000x”1,000 weighted box step ups for time. Thank you to all who have served and continue to ...
11/11/2021

11.11.2021
Veterans Day
“Chad1000x”
1,000 weighted box step ups for time.
Thank you to all who have served and continue to serve. Including Steve and Hank!

Training 10.18.2021Monday - conditioning1 mile run (record breaking pace)1:00 bar hang15 pull-upsStanding press 3x10Supe...
10/19/2021

Training 10.18.2021
Monday - conditioning
1 mile run (record breaking pace)
1:00 bar hang
15 pull-ups
Standing press 3x10
Superset with 3 to 5 strict pull-ups
Metcon
Min 0-5: 3:00 plank
Min 5-10: 100 OHS or regular squats
Min 10-15: 200 double unders
Min 15-20: 60 DB bench press
Min 20-25: 60 cal row

Training 10.14.2021Friday OCR training1 mile run 15 pull-ups 1:00 bar hang3 rounds20 plank lateral sandbag pull throughs...
10/19/2021

Training 10.14.2021
Friday OCR training
1 mile run
15 pull-ups
1:00 bar hang
3 rounds
20 plank lateral sandbag pull throughs
20 sandbag cleans (70lbs)
12 sandbag jerks
12 sandbag burpees

Training 10.11.2021Monday - ConditioningStrength from Back Squat 4-3-2-2-2-2Conditioning from This was a good one!3 rou...
10/12/2021

Training 10.11.2021
Monday - Conditioning
Strength from
Back Squat
4-3-2-2-2-2
Conditioning from
This was a good one!
3 rounds
1:00 weighted box step ups
1:00 alt leg v-ups
1:00 mtn climbers
1:00 box jumps

Weekend Grunt WorkTesting out new “3-in-1 Sandbag” packed out just under 80lbs800m sandbag ruck For time20 Sandbag SDLH...
10/09/2021

Weekend Grunt Work
Testing out new “3-in-1 Sandbag” packed out just under 80lbs
800m sandbag ruck
For time
20 Sandbag SDLHP
20 Leg lifts with sandbag in a locked out press
20 bear crawl, dragging the sandbag through
20 Burpee with sandbag
*every 2:00 run 100m with a sandbag clean every 25m
*weight vest optional
Took us 12:00-14:00. Suck fest was short but very real.
Finisher
3x max sandbag floor press

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Anderson, SC

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