Hi Folks! Our strength focus day is back. Once again a lot of focus on pushing and pulling. Adjust the reps as needed, remember you want to prioritize good movement before quantity. As it make a MASSIVE difference in the long run. It can be hard, you just don’t want your mechanics/form falling apart. Walk that line occasionally you will step over it and that’s okay. End of the day listen to your body it knows best!

Warm Up:

3 Rounds:
10 Alt Squat Thoracic Rotations
6e Side Plank Rotations
8 DB/KB Upright Rows

If you do not have access to Dumbbells or Kettlebells for the rows get creative! Jugs of water, random things around the house, whatever works. Post in the comments what your using, it may help someone struggling with ideas.

Strength Work


3 Rounds:

A1) 6-12e 1-Arm High Pulls

A2) 8-12 Alternating Goblet Curtsy Squats

Rest :30-:60 between rounds.

As stated before. Get creative if needed!

Pressing Strength:
5 x 4-6 Eccentric Only Push-Ups with :03-:05 Eccentric.

Rest :60 between sets

Beginner: Modified Push-Up (knees, hands on chair) or regular Push-Up
Intermediate: knees or feet on elevated object
Advanced: feet on high object or on wall (kick up to wall)

A little more volume from last week.

Core Finisher:

Option one

4-5 Rounds:

Add 1 rep to whatever you did on Thursdays (March 26th) complex… So if you have been following along some of you may be as high as 13 reps per movement. If it’s your first go through start with 10 reps

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

:10 Hollow Hold

Rest :30-45 after each round

Option 2

3-4 Rounds:

10 Seated Pike Ups

10 Single-Leg Glute Bridge (each)

10 Straight Leg Sit-Ups

Rest :30-:60 after each round

If you have been following since the start this will be your third exposure to the core finishers. The idea is to be progressively adding volume. That doesn’t mean you have to add volume every time you do these, it may be every second or third and thats perfectly okay. Do what works best for you!