Even the weights out here make you think strong!!!

We went to a Chinese Fitness Expo that was very similar to an Arnold Classic.  It had bodybuilders, figure competitors, fitness competitors, dancers, and vendors selling clothes, supplements, machines, everything you can think of.

This is the road leading into the University.  It’s got footprints of all the national and world champions that have attended here imprinted in it…similar to the handprints in Hollywood.

3 Sets (45sec Rest)
Split Squats 10ea/ 2×8ea/
RDLs 10/ 2×8/

3 Sets (45sec Rest)
Lateral Barbell Step Up 10ea/ 2×8ea/
Single Leg RDLs 10ea/ 2x8ea/

3set
Hack Lunge 30sec Hold
Reverse Hyper Extensions 10/ 2×8/

3 Set (45sec Rest)
Rack Press 10/ 2×8/
Bench Row 10/ 2×8/

3 Set (45sec Rest)
1 Arm DB Bench w/ Feet Up 10ea/ 2x8ea/
1 Arm Row 10ea/ 2×8ea/

3 Set (45sec Rest)
Seated Manual Scapula Shoulder Raise 10/ 2×8/
Seated Rear Delt 10/ 2×8/

30min Bike

Snatch 5×3/75%
Clean & Jerk 5×3/75%
Over Head Squat 3×3/65%

We call this kid Smiley because he is always happy to be in the gym, even when he is hang snatching 160kg for a double!

Andrew “Bud” Charniga visited the University when we were training.  Bud was one of he first coaches I reached out to for advice with olympic weightlifting, and he was the person I bought my first weight set from.  It was great to be able to sit and talk with him.

Yeah, we’re very sweaty….but it was a long and steep hike to get just to this point.  It was amazing though to walk on something that was built in the Ming Dynasty!

Rest