Formal Announcements Coming Soon

Many of you know that I recently bought the gym from Andy. Both of us will be making formal announcements in the coming weeks. In the meantime, know that we aren’t changing radically nor are we going to triple your rates.

Now, here’s what we’ve got for the week:

Monday – Work 5 heavy quality front squats under a little bit of aerobic stress. The play with getting lower to the ground on the plate pushes to leverage the weight.

Tuesday – Work up to a heavy 5 on your press. Remember to get the elbows under the bar, rip it apart and activate your lats and triceps before applying force.  The volume on the EMOM is intended to give you space to push or ease off assuming your lines are great.

Wednesday – Inspired by “Jackie” this Competition style workout is sure to be a burner. Conditioning may get you but not as much as lack of mobility. Not using your hands to get up off the ground is helpful at any age. If your squat is 300 plus but you can’t do this well some ninja training may be necessary to supplement the training.

Thursday – Key today is Overhead Squats. If you’re mobility was challenged yesterday it’ll show up today. Just an opportunity to challenge yourself and make improvements. Personally this is my biggest goat and it is indeed humbling. Let it go, let it go… get in and overhead squat.

Friday – “Amanda on Roids” – Heavy deadlifts coupled with difficult body weight movements. Meant to be short and powerful yet elegant and graceful.


Monday’s workout

A) For quality load, working up across sets
5 Sets
5 Front squats
Accumulate 1000m Running

B) 1min max distance
Plate push

C) 3 RFQ
20 Air squats
10 Jerks (40%)

And Coming Tuesday

A) For quality load, working up across sets
5-5-5-5-5 Presses

B) EMOM 20 at ≤70 RPE
1st min: 6-12 Alt Pistols
2nd min: 10-20 Hollow rocks
3rd min: 3-5 Squat cleans (40%)
4th min: 10-20 Arch rocks
5th min: 6-12 Strict pullups
–30sec Cap each round–

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