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Killa Ham…strings!

06 Mar Posted by in Hip hop history | Comments

It’s ya man Purple K aka Killa Ham aka Young Blizades, back AGAIN to serve you up these essential gym classics. This week we have a pick courtesy of D-Boy: Killa Cam aka Cam’ron on DECK.

Harlem born rapper/actor/entrepreneur and leader of the Dipset (The Diplomats), got his start in the rap game with rapper Mase, another Harlem native (they attended high school together). Mase and Cam would form the group Children of the Corn with rap legend Big L and Cam’s cousin Bloodshed (both now deceased). Cam would go on to have minor success as a solo act until 2001 and the release of the album Come Home With Me, which went certified platinum. The album was released on Roc-A-Fella records, it had hit singles such as Oh Boy and Hey Ma, the album was a jump off for his group project The Diplomats (Juelz Santana, Jim Jones and Freekey Zekey), who would also go on to also achieve commercial success.

So here we go! Off of the album Come Home With Me, we got Oh Boy. Fair warning this song will give you an elevated sense of confidence, approach lifts with caution and reckless swagger.

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Workout of the Day


Run 400m



Alternate every other minute for 10min:
-5 Sumo DL
-5 BOR


CF Open 15.2

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern

Zone 3: 45/75, band-assisted strict C2B
Zone 2: 35/65, RR
Zone 1: scale as needed


Coach led

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