April 30th, 2019

Part A and B repeat each week. Track these metrics for progress A. DB Floor Press (see video demo) 3 sets of 6 reps B. Alternate Movements: 3 sets of 8 reps for each movement Barbell or DB Seal Rows (barbell version) (DB version) Rest 1-2 min Seated DB Overhead Press Rest 1-2 min C. Superset Movements x … Continue reading April 30th, 2019

April 29th, 2019

Part B and C repeat each week. Track these metrics for progress A. Squat Cleans (see video demo) (primarily used to prime the CNS for heavy back squats in Part B) Build from 50-60% in 3 sets of 3 reps Build from 60-70% in 3 sets of 2 reps Build from 70-80% in 3 sets of … Continue reading April 29th, 2019