Thursday, 1/13/22


Don't forget to log your training in the comments below! I write this data down and use it to find trends in your guys' progress, which helps me program the training blocks!

Today is a brute force, raw strength kind of day. Bring your grug brain. I want to see some heavy deads!

First time? Check out the Training Guide

A) Sprint

10yd x 4 @ 80% effort

15yd x 2 @ 90% effort

B1) Rear Leg Elevated Jump

3x4 ea leg demo

B2) Dumbbell Bulgarian Split Squat

3x8 ea leg demo

C) Deadlift

8x2, building each set to the heaviest set of 2 possible for today.


D) Weighted Chin-up

4x5 w/ 3-sec descent


*If you can't do regular chin-ups for at least 8 reps, do 4 near-maximal sets of regular chin-ups. If you can't do at least 5 chin-ups, perform 4x3 chin-up negatives, shown here

E) Barbell Overhead Hold

3x30 sec w/ heaviest possible weight. demo

*Get the weight up any way you can. Preferably, you'd set J hooks or safeties in a squat rack to where you can get under the weight and pick it up, but you can also push press or jerk the weight overhead. Squeeze your glutes, quads and abs for stability!

F) Band Palloff Press

3x15 ea side demo


1. 20 push-ups first thing in the AM!

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