Strength: Paused Front Squat Every 3:00 x 4 sets 8 Paused Front Squats @ 8/10 effort level (pause 1 full second in the bottom, no bouncing) -All 4 sets should feel tough for the last 2 reps Conditioning: EMOTM x 16 Mins 1)Row/Bike x 12/9 Cals 2)12 Burpees 3)15 KBS (Russian or American) 4) Rest...Read More

MondayBack squat 3-2-1 (find heavy triple for day, add 5% for 2, add 5% for 1Barbell Good mornings 4 x 6-10 heavyBulgarian Split Squat, 4 x 6-10/legGlute Ham Raise negative, 3 x 5 as slow APGHD Situps 4 x 10, minimal rest TuesdayBench Press 3-2-1(find heavy triple for day, add 5% for 2, add 5% for...Read More

MondayWide Grip Bench Press 4 x 8 BuildingBarbell Bent-over Rows, 4 x 8, 3 second negativePull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed)Banded Pull-aparts, 3 x 20Bicep curls 5 x 8 (light-moderate) (30×1) 30 sec. restRussian Twists 3 x 15 (L+R=1) TuesdayDeadlift 4 x 8, buildingWeighted Glute Bridge, 3 x...Read More

Monday: Strong:Wide Grip Bench Press 4 x 8 BuildingBarbell Bent-over Rows, 4 x 8, 3 second negativePull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed)Banded Pull-aparts, 3 x 20Bicep curls 5 x 8 (light-moderate) (30×1) 30 sec. restRussian Twists 3 x 15 (L+R=1) Comp:Back squat 4 x 4, building to a...Read More