2023-06-26

I wanted to once again chat about the weights we choose to lift. It’s natural to strive for heavier loads, but let’s pause and consider the long game together. I believe that progress is built on a foundation of consistency and smart choices (not just in the gym but everything in life). It shouldn’t be about ego – choices should be made to reach your goals sustainably.

Using lighter weights might seem counterintuitive, but avoiding injury is key to our long-term success. Pushing beyond our limits too quickly can lead to setbacks and downtime. By respecting our bodies, we give ourselves the best chance to stay injury-free and continue to do the things we enjoy on a daily basis.

So, let’s challenge the notion that heavier is always better. Let’s lift smart and support one another. Instead of egging someone on to use more weight, do the opposite and challenge them to use less. Rarely is using less weight in a workout a bad choice.

Monday – Word is Stang will make his triumphant return to coaching tonight. You won’t want to miss this!

Bench press: 8@65%, 8@70%, 6@75%, 4@80%, 2@85%

10 v ups between each set

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Every 4 mins X 4 rds

8 shuttle runs

8 bar facing burpees

8 power cleans

**You should have somewhere between 60-90sec rest so adjust reps accordingly

Tuesday

Push jerk from rack: 5×5@70%

OHS: 5×5 @65%

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AMRAP 15

50 DU

10 snatch

5 wall walks

Wednesday

Front Squat

10-9-8-7-6-5-4-3-2-1

Start at 50% and add if you can

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3 rds

15 c2b/pull-up

15 devils press

100 ft farmer carry

Thursday

Deadlift: 8@65%, 8@70%, 6@75%, 4@80%, 2@85%

Between each set do 10 bicep curls

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EMOM 16

12/8 cal bike

12 box jump overs

12 Slam Ball

rest

Friday

Squat snatch: 5×1 80%

power snatch: 3×5@ 50% touch n go

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Chipper

100 wallballs

100 sit ups

100 KB swings