Every Wednesday we will celebrate the “wins” (big or small) that are achieved by our Cove athletes with the support of this amazing community.
Today we give a shout out to Rocco K. on his incredible strength gains. Rocco is a regular at the noon class and does private personal training sessions with Coach Brian 1-2x per week. He’s an all-around athlete (former wrestler and pick-up basketball player) and has spent a lot of time at the gym over the years. But he’s never seen these kind of improvements with just working on his own. It shows that good programming, regular attendance and accountability to yourself (and those around you) goes a long way.
A few mind blowing stats:
His overhead squat went from 135 to 200 and his back squat went from 235 to 300 (he just squatted 300 for double!) pounds.
It’s kinda scary at the bottom of a heavy back squat
What a feeling it is to stand up a heavy squat. That’s a lot of plates!
5×5 Squat Cleans at 50% of your 1 RM
(focus on going light, catching low and stringing reps together)
500/400 M Row
15 Push Press
Rest 1 Minute