I am about 8 weeks out from the XPC Finals at the Arnold and 14 weeks out from the RPS US Open in San Diego, CA.



Warm up

McGill Big 3

Goblet squats


3×3 at 72% or 265#

Speed Deads 5 singles at 50%


Bulgarian Split Squat 3 x 15

Banded leg curls 4×15

Stir the Pots x 100


Bench 3×3 at 72% or 125#

1 board work 3×5 at 145


Incline DB Press 3×15

Explosive push ups

Stir the pots x 100


3×3 at 72% or 265

Deficit pulls 3×5 at 225

Accessory Work

Speed squat with bands and wraps on 5 singles at 50%

McGill pull ups

Stir the pots x 100

Sitting at 125-126lbs in the am. Diet in Full swing and starting to lean out.

Lots of teammates are prepping for the Arnold right now. Should be a great MEAT.  Stay tuned.  In the meantime check out all the new 10/20 gear here:

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A self-proclaimed former high school band nerd turned meathead nerd, Lisa has been coached and mentored by Brian Carroll using 10/20/Life principals for 3 years. She started CrossFiting in 2006 but gave that up after realizing all she wanted to do was squat, bench and deadlift heavy. She now competes as a raw and multi-ply powerlifter in the 114 and 123 weight classes. Lisa has All-Time top 10 totals in both raw and multi-ply in her respective weight classes with a raw pro total of 936 lbs at 114 and a pro 1118 lb multi-ply pro total at 123 and 1090 lb multi-ply total at 114. She is currently ranked the #1 female multi-ply lifter at 123, #2 at 114 multi-ply female and #3 raw with wraps. Lisa has a B.A. in Political Science and a Masters in Public Administration, but hates politics and political debates. She is a mom of two, a firefighter wife and has worked as a full time litigation paralegal for almost 20 years.
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