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)

There are a lot of folks "gettin huge" in the gym.  Alvin, who has been on the Strength program, put up an impressive Squat PR this week.  But BEWARE...there are some hazards to getting 70's Big!

Part 1:

NEW Q's: A1. Overhead Squat 4 x 4-6 *Rest 2.5 min with Ankle Mobility work

VETERAN Q's: A1. Snatch Balance + 2 Overhead Squat 8 x 1 (snatch + overhead squats is one rep) *Rest 90sec with Ankle Mobility work

Part 2: NEW BENCHMARK #2 As Many Rounds as Possible in 10 min:

  • 10 Dumbbell Push Press
  • 10 Kettlebell Swings
  • 10 Box Jumps