7-8-13

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.

10:00 warm up

20:00 strength

WOD

5:00 cool down of rowing or turkish get up practice

WOD:

“little brown rhinos”

21-15-9

OH Squat 115/75

Toes to Bar

Scaling :

OH Squat -> Front Squat -> OH squat with weighted pipe or pvc

Toes to bar-> Chest to knees sit up (no arm throw)->Knees to elbow ->reverse sit up (straight leg lift)

11-27-2023 3:21 pm

I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

11-20-2023 10:00 pm

Successful people suck. Because they, too, are terrible at way more stuff than they are good at. I can’t tell you where the extra paper

11-15-2023 4:33 pm

If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again

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