Monday, May 23rd 2016

Some announcements!  There will be no 12:15pm class on Wednesday, 5/25 and we will be closed all morning this Saturday, 5/28. 


Monday, May 23rd 2016

This marks the 3rd week of our Linear Progression program.  By now, the weights more than likely begin to feel quite heavy.  But as our bodies adapt to the gradual increases in the load of each lift, they will be able to adapt to the stress and grind through the last few reps of each lift.  Stay focused, trust in the process and keep on working hard. 


500m Row at >2:00/500m pace


Movement Prep:

Overhead Wall Squats x 10

Pass Throughs x 10

PVC Overhead Squat + Sotts Press x 10

Childs Pose - :45 w/ Toes Curled Under / :45 w/ Toes Straight

Seated Quad Stretch - :45 p/leg

Barbell Hip Thrust – 2 x 10

Barbell Overhead Squat + Sotts Press – 2 x 10



Linear Progression:  Week 3, Day 5

Workout A:

Back Squat - 3 sets of 5 (+15 lbs from last week)

Bench Press – 3 sets of 5 (+5 lbs from last week)

Deadlift – 2 sets of 5 (+10-15lbs from last week)

Accessory Work:

Chin Over the Bar Hold – 3:00 total accumulated time

Barbell Curl 21’s – 2 Sets.  First with standard grip, second with reverse grip.