2022-11-14
This week you will be working to a heavy on all your lifts. Sample progression would be 10,8,6,4,2,1,1,1 or 5,4,3,2,1,1,1. ...
2022-11-07
Monday- 5 sets of 4-6 reps of deadlift or snatch @ 70% *on your last set do as many reps as...
2022-10-31
Monday is the final day for Squatober so we’ll be finishing with a max. This is the time to go...
2022-10-24
Mon Squatober Day 24 (@penandpaperstrengthapp on IG) Tempo Back Squat – 1+5 60%, 1+4 65%, 1+3 70%, 1+3 73% –...
2022-10-17
Mon Squatober Day 14 (@penandpaperstrengthapp on IG) Back Squat – Perform as many sets of triples @ 80% as you...
2022-10-09
Mon Squatober Day 7 Tempo Back Squat 5×3 @ 60% – take a full 5 second count to reach the...
2022-10-3
Squatober is back so there will be two strength workouts posted. One is focused solely on making you as strong...
2022-09-26
Monday Power Snatch3, 3, 2, 2, 1Increase Weight Each Set — For Time:100 Hang Power Cleans*10 Wall Balls every time...
2022-09-19
Monday Power Snatch4 @ 60%3 @ 70%2 @ 80%2@85%1@90% —Every 3 min X 4 rounds:50 DU10 BFB+Rounds 1/3 – 5...
2022-09-12
Monday– Power Snatch 5-4-3-2-1Increase Weight each set —4 min AMRAP5 Thrusters5 T2BRest 2 min3 min AMRAP5 Thrusters5 T2BRest 2 min2...