- Sports Conditioning Coach and Education Specialist at Tone House in New York City
- 2011 AA Pennsylvania State Championship Goaltender
- Deadlift PR: 445 lbs
- Former ambidextrous pitcher
Field Test:
Interval Short
Zack Daley
The challenge
The Interval Short is built for versatility. Constructed with four-way stretch to ensure maximum range of motion and a cling-free, ultra-wicking shell for mobility, the Interval Short was constructed to handle everything from HIIT to CrossFit to bootcamps. As a trainer at one of NYC’s toughest gyms, Zack is working on crafting and perfecting workouts that push people to their limits. Whether he’s leading HIIT movements on the turf or grinding out a new PR, he needs gear that can handle any type of movement as well as he can.
WARM UP:
- Resistance Band/PVC Pipe Shoulder Dislocations for 10-15 reps
- Row 1,000 meters at 2:15 (or below pace)
- 15 Scapular Pull Ups
- 15 Push Ups
- Resistance Band/PVC Pipe Shoulder Dislocations for 10-15 reps or until warmed up
MAIN SET 1:
On a flat bench
- 135lbs x 12 reps (2x)
- 185lbs x 10 reps (2x)
- 205lbs x 8 reps (2x)
- 215lbs x 5 reps (1x)
- 135lbs x 20 reps (1x)
MAIN SET 2:
On an incline dumbbell bench
(Increase weight by 10lbs until you reach a 5 rep max)
- 65lbs x 10 reps
- 75lbs x 10 reps
- 85lbs x 8 reps
- 95lbs x 5 reps
Once a 5 rep max is found, use for your drop set (max weight/half of max weight). Once the first 5 reps are done, drop the weight and pick up a smaller weight for 10 reps for 3 sets:
Drop set
- 95lbs x 5 reps / 45lbs x 10 reps (3 sets)
MAIN SET 3:
Pull Up Bar
- Wide Grip Pull Up Pyramid (1-8)
- Wide Grip Pull Up Pyramid (8-1)
- Cable Mid-row @ 160lbs x 12 reps (4 sets)
CONDITIONING:
For 2 rounds
- ROGUE Echo Bike (250-300 watts) 25 cals (total Body)
- ROGUE Echo Bike (150-200 watts) 15 cals (upper body)
RECOVERY
- HYPERICE Foam Roller (Chest, Lats, Legs)
- Cold Tub (5-8 minutes)
The Verdict
SHIFTS GEARS INSTANTLY
This short is breathable, light, and great for any workout. The material doesn't get stuck on my skin or the weights. I jump between both sports conditioning training and strength training, and the Interval Short moves with me.
Read More
Field Test:
Interval Short
Tony Nash
Product: Interval Short, Lightweight Shirt 2.0
Training: functional fitness
Location: Ithaca
