Wednesday, April 28 2021

Posted by Mandee on April 27, 2021   |   10 Comments



Power Clean & Squat Build-up   E2MOM

10 Power Cleans – 10 Back Squats

5 Power Cleans – 5 Back Squats

1 Power Clean – 1 Back Squat


5 Rounds For Time: (25min cap)
31 Back Squats   135/95lbs   MRX 95/65lbs
12 Power Cleans   185/125   MRX 125/85

**No Rack, Athlete responsible for load changes each round**

Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

Squat Development

20 Double Kettlebell Front Rack Lunges (10ea/alt)

2 sets 10 Reps Pistols (alt legs)
1min Wall Iron Chair Sit Holding 25/15lb plate

10 responses to “Wednesday, April 28 2021”

  1. Coop says:

    There he is looking strong! Keep up the hard work brother!

  2. Nathaniel says:

    The fiancé! Christian is one fun lovin, hard workin, non-stop dude. He’s been all-in since he walked in and hasn’t stopped for one second. His optimism abounds, his excitement is contagious, and if you’ve been in the gym at the same time as Christian then he’s probably spoken to you because he’s never met a stranger. Christian also worked his way into making the Quarter Finals recently and his foot is still on the petal full steam ahead. Keep it up fiancé!

  3. Mandee says:

    There he is! This dude is high energy and exudes positivity, excitement, passion and fun. Christian has been making us smile since the second he joined CFHSV and he’s been full throttle ever since. He loves a challenge, and his hard work paired with his optimism and confidence have led to incredible gains that just keep coming. He is genuine and 100% himself 100% of the time. Keep after it, Christian!

  4. Cleveland says:

    The hardest working man in showbusiness. Never seen him take a break, full throttle even on the stretches and still finds time to encourage everyone else.

  5. Hal says:

    ⏱ Gotta stay on that barbell.

    4+12 rx

  6. Alex says:

    Christian pushes himself and those around him to the limit on a daily basis. His tenacity is inspirational, and it has been truly impressive to see all of the extra work pay off in gains!

  7. Christian Shirey says:

    Y’all are all a bunch of awesome people and animals in the gym. I love going to the gym with you all !

  8. Duke says:

    3+5 rx

  9. steve price says:

    Christian has put in the work and it has definitely paid off !!!! Way to go brother !!

    3 + 20 Rx. That was ROUGH !!!

  10. Kim G says:

    A. 75-75, 85-85, 95-95
    B. 22:50
    scaled to 16kg alternating lunges and 85# PC