Friday, October 7, 2016


Foam Roll Lats
2×10 Single Leg Romanian Dead lifts
2×15 Good Mornings with Barbell


Coach’s Choice Warm Up
Warm up Technique for Strength Work


20 Rep Back Squat!  

Notes: Last one! Go for it. Have a goal weight in mind (that’s reasonable… Based on your training you could’ve added a potential 70lbs to the first week with this lift.  If you are new to this cycle start at 60-65% of your one rep max. As always, Mechanics take priority over load.


Narrow Grip Bench Press

3X3 @80%
2X2 @90%


Bar Facing Burpees

Notes: L1: 55/35, or DB 15/10
L2: 75/55
Rx: 95/65
Rx+: 135/95

Cool Down

1 Minute Down Dog
1 Minute Banded Rack Stretch each side
1 Minute German Hang on low rings
1 minute Cat Stretch

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