She and The Layers of Engagement

She and The Layers of Engagement

The first time I heard the song “She” by Green Day was probably during the summer of 1995, or at least that’s the first time it really made an impression.  I remember ducking into a Christy’s Market on my way back from lunch and really hooking...

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 August 4-10

Monday, August 5, 2019 Warmup (10 min): 3 rounds 10 Goblet Cleans, 15 KB Swings, 1 Prowler Push or Sled Drag Skill/Refresh (5 min): Hang Power Clean High Hang & Hang Position Power/Speed (15 min): High Hang or Hang Power Clean 7-10 sets of 2, add weight if able,...