7-12-13

A.) back or front squat 4×9 @70%

B.) strict press 5×5 @ 70% “Core-tight, butt-tight!”

C.) deadlift 4×5 @ 80%

* if you have not completed CF total, do so and complete the strength with your % based off of your CF total lifts.

Training, NOT COMPETING

Every four minutes, for a total of six sets, complete:

135/95 lb Front Squats x 10 reps

400 Meter Run

Weight must be taken from the ground – no racks.

Scale to:

95/65 lb Front Squat x 10 reps

200 Meter Run

Record highest time only

* If you have recently done squats for strength, then sub KB swings x 20 reps

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In 2007, I became a professional trainer. I charged my first client, Linda, $25 per session. You couldn’t convince me to pay that kind of money

02-05-2025 5:30 pm

Jeanie sat across the consult office from me; her eyes watered as my clients were laughing and warming up outside the open door. I’d asked

02-04-2025 5:36 pm

Few people will talk about failure in the gym. Eighty percent of fitness-goers fall into the pit of despair, swinging from full steam ahead to

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