Wednesday, 10/20/21

First time? Check out the Training Guide

Still focusing on building up training volume with this cycle. You'll notice that we've taken the weight down slightly because we are increasing reps. The goal is to "fortify" you so that you can handle heavier volumes and loads down the road.

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) Seated Box Jump

5x3 demo

B) Back Squat

4x8 @ 70% of 1rm demo

C1) Dumbbell Walking Lunge

3x20 (10 ea leg) demo

C2) Burpee

3x10 demo

C3) Dumbbell Power Clean

3x10 demo

*Go lighter and use a band under your feet if you have one for explosive reps.

D1) Half-kneeling Pallof Press

3x15 ea side demo

D2) Prone Weighted Neck Extension

3x15 demo


1. Take a cold shower first thing upon waking.

2. Consider where you're buying your food - are you shopping locally. Is that an option? Google local farmers markets or vendors in your area. If in search of raw milk, go to or

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