The cold weather was a bit of a shock, but boy I am glad to be home. I want to take a second to say a huge thank you to Robbie Elliott and Allan Pearson for all the hard work they put in coaching and making this place run while I was away. It was awesome getting emails from folks telling me how great you two were doing. Thank you gentlemen, you two kept this place moving along smoothly (as well as it’s members I’m sure). Hopefully we will be seeing more of this in the near future;)

Strength:

Bench Press / Bent-Over Row Superset*

 A1) Barbell Bench Press

3 x 5 Linear Progression

If you were here last week and sets went well add 2.5-5lbs to this weeks working sets. If this is your first exposure, start light enough to add weight throughout the cycle. 

A2) Barbell Bent-Over Row

3 x 5 Linear Progression

If you were here last week and sets went well add 2.5-5lbs to this weeks working sets. If this is your first exposure, start light enough to add weight throughout the cycle.

In both cases, keep these light enough to perform strictly and with solid form. Don’t let these turn into an ego exercise. Really think about the movement rather than the weight moved.

*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

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Conditioning:

Every minute on the minute x 16:

Even Minutes: 10  Kettelbell Swings
Odd Minutes: 5-10 Toes-to-Bars

The Kettlbell Swings should be on the heavy side but done unbroken each set. Scale the Toes-to-Bars to Hanging Leg raises as needed, or to 15 Sit Ups per round. You should ideally have about 30-40 seconds of rest each round. It’s ok to use today as a strength biased day if the movements are challenging for you but you should still have at least 15 seconds of transition time between movements.