Monday, 2/14/22


Saint Michael the Archangel, defend us in battle. Be our protection against the wickedness and snares of the devil; May God rebuke him, we humbly pray; And do thou, O Prince of the Heavenly Host, by the power of God, thrust into hell Satan and all evil spirits who wander through the world for the ruin of souls. Amen.

First time? Check out the Training Guide <---Here

A1) Single-leg Box Jump

3x5 ea leg


A2) Single-leg Hip Bridge

3x8 ea leg


B) Deadlift

Work to a 5-rep max


*Calculate estimated 1-rep max here and write it down for this training cycle.

C) Weighted Pull-up

5x5 @ RPE 8


*If you cannot perform more than 5 bodyweight pull-ups, perform 5 solid working sets. If you cannot do at least 3, do 5x3 chin-up negatives.

D) Barbell Row w/ Isometric Hold



E) Single-arm Dumbbell Row

5x10 ea arm w/ 1-sec pause at the top


F) Hanging Leg Raise



If these are too touch, perform 3 near-maximal sets of V-ups.


1. Let's get back on the daily COLD SHOWER train. This requires mental fortitude and will build your discipline just as much as training will.

The rules:

1) First thing upon waking

2) Make the shower as cold as it gets

3) Get in with NO hesitation (no "easting" you way in)

4) Stay in for at least 10 seconds

Are you up to the challenge?

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