New training cycle starts this week.  The Benchmark workouts are on Monday, Wednesday, and Friday. If you miss any, make them up on the other days  you are in.   LOG your weights, times, and any scaling so you can compare at the end of the cycle when we repeat the Benchmarks.

Also, we are big fans of the squat.  BIG FANS!  Try to ensure you are squatting once per week.  If you miss “squat day” you can make it up on another training day.

Weekly Warm-up

Quad Roll-out – 1-2min/side, then: Accumulate 90secs per side in Couch Stretch. Use contract and relax.

2 Rounds of: 30-40 Jumping Jacks 10-15 Push-ups with controlled tempo 10 Hip Hinge drill (slow on the way down, fast on the way up, emphasize squeezing the glutes)

Part 1

NEW Q's: A1. Ring Rows 5 x max - rest 90sec A2. Press 4 x 5 sets across - rest 90sec *add 2-5lbs more than last time.

VETERAN Q's: A1. Push Press 8 x 2 - rest 60 A2. Chins 8 x 2 - rest 60

Part 2

10 Tabata Intervals Burpees

Part 3

Test External Rotation 8RM with a strict [4010] tempo