Tuesday, 11/9/21


First time? Check out the Training and Warmup Guide HERE

Deload week has passed and now we are moving back into volume squats, working our way each week to everyone's favorite - 1rm testing!

Remember, you should be warming up and cooling down with 10 minutes of cardio of your choice, regardless of what is involved in the session. This can be steady state, or you can choose to do intervals. The sprinting and rucking that's in the program 3-4x per week as structured cardio is separate, and this is MORE than enough work!

I'm anticipating plenty of feedback, so leave a comment with how the workout felt, any problems you encountered, or any questions you have. EVERYBODY should be leaving a comment detailing their performance in each portion!

A) Trap Bar Jump

3x5 with a light weight demo

B) Back Squat

Work to a heavy single! demo

C) Zercher Squat

4x8, heavier each set demo

D) Landmine Romanian Deadlift

4x12 w/ 60-sec rest demo

E) Single-leg Leg Extension

4x15 ea leg demo

*get FULL extension, pause for 1 second at the top, then a controlled descent.

F) Neck Flexion

3x15 demo


1. Take a cold shower first thing upon waking.

2. Send me some lifting videos on IG so I can check out your technique - especially useful during this max out week!

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