Week of August 19-24

Monday, August 19, 2019–check notebook for 7/21 workout Warmup (10 min): Light Barbell Squats (20-30% x 3-5 reps) & Light Cardio Chalk (10 min): Spotting Squat–Bringing Bar and Lifter Back Into Rack Strength (25 min): Max Effort Squat Squat 50% x 5,...

Week of Aug 12-17

Monday, August 12, 2019 Warmup (10 min): Squat Therapy 3×5 Skill & Practice (10 min): Unrack and step back (two steps, even feet out) Strength (20 min): Squat Warmup set then 5×5 @50-65% practice unracks each set *Level 1 Warmup set then 5×5...

5 Days What?

Read time: 73 minutes and several breaks to clear your head. Hey guys, we’ve had a bunch of good questions about how to make the best of our 5 day programming.  We love that you are asking us for guidance here!  But before we get into that, it would be useful...

Week of July 28-Aug 3

Monday, July 29, 2019 Warmup (10 min): 3×15 Air Squats, Fire Hydrants/Side, KB Swings Skill (5 min): Aggressive Squatting 1) Unrack w/intention, 2) Controlled Descent, 3) Drive through the floor Strength (20 min): 6-8 rounds Squat 50-65% X 2-3 aggressive reps...

Week of July 21-27

Monday, July 21, 2019 Warmup (10 min): Squat Therapy 3×5 (Goblet, Wall, Bar, Pole) Demo (5 min): Spotting Squat Strength (20 min): Squat 50, 60% x 5, 70% x 3, 80 % x 2, 90% x 1-3, 65% x 5-8 if time *Level 1 Warmup set then 5×5 Squat *Practice spotting for...

Week of July 14-20

Sunday, July 14, 2019 7 AM Mindful Lifting 8 AM Conditioning Class–Fight Gone Bad! Monday, July 15, 2019 Warmup (5 min): Light Prowlers/Row :20/Bike :20 Skill/Ext Warmup (15 min): Squat Bracing Demo then rounds Practice Brace, 15 KB Swings Strength (20...