Friday – July 6, 2018

BUILD PURPOSE To test our 1 RM Front Squat. Its that time, after doing not of variations of squat, today we are testing our 1RM. WARMUP: Banded Monster Walks/ Banded Hip Distraction 2 x 10 Banded Squat 2 x10 Cossack Squat 2 x 3 Jump Squat STRENGTH:  15 Minute to...

Saturday July 7

BUILD PURPOSE All Body Build WARMUP: Little 55 10-1 Air Squat/ Push Up / Renegade Row/ Inverted Row   STRENGTH:  Big 55 10-1 Ladder Bench Press Back Squat Pull UP Choose a weight that you can go unbroken for the first set of 10 reps   STRENGTH ACCESSORY 100 x Barbell...

Thursday – July 5th, 2018

BUILD PURPOSE Complex Work. Load and Explode   WARMUP: Banded Warm Up: 20 x Front Raise / 20 x Band Pull Apart/ 20 x Tricep Press Down. 2 Rounds STRENGTH:  4 x Strict Press in to 8 x Push Press. 2 Min Rest. 3 Rounds. Can Use Same bar or different bars. Kettle bells...

Tuesday – July 3rd, 2018

BUILD PURPOSE Power Emphasis. Complex Method. We load and explode. The first movement focuses on CNS Activation (Strength), the second movement focuses on rate coding (power).     WARMUP: 4/4 Single Leg DB Deadlift 5/5 Single Leg off Box Squat. 3 Rounds   STRENGTH:  4...

Monday July 2nd, 2018

BUILD PURPOSE To rest our 1RM Bench Press.  We have been lifting heavy for 3 weeks and multiple angles. Its time to test our 1 RM   WARMUP: 8/8 x Burt Reynolds/ 15 x Bent Over Lateral Raise / 5 x Band Resisted Push Up   STRENGTH:  15 minutes to establish 1RM Rep...