Quote of the Week 5-8-2023

“20 years from now, you’d give anything to be: this exact age, exactly this healthy, back in this exact moment. Take a second to enjoy it now.”

NEWS

Welcome back friends! We have some big news coming up with our Strongman program. I have just finished writing a full, 8 week programming block specifically dedicated to building the best competition Strongman Athlete possible. Soon we will begin offering an 8 week intensive clinic playing with this Programming. Stay tuned!  

PROGRAMMING

Here comes our brand new Essedarii Cycle- Front Squat, DB Row, Bench Press, Deadlift, and DB Strict Press. It is all about hypertrophy in this block. Think squeezing the working muscle as hard as possible through a full range of movement. We will also be up against some dedicated assistance work each week designed to make us grow. This week we are hitting two sets of eight reps, then the third set we will perform eight reps, immediately drop the weight, then get another eight-ish reps. We are chasing controlled, technical failure and big pumps. Gearing up for “Murph” Thursday, and Friday will be vested WODs. 

LET’S GO!

Monday

Strength

Front Squat

8-8-8+

Barbell Calf Raise

8-8-8+

Metcon

“Jackie”

1000m Row

50 Thrusters (45#/35#)

30 Pull-ups

Tuesday

Strength

Bench Press

8-8-8+

DB Fly

8-8-8+

Metcon

21-15-9

Hang Snatch (75#/55#)

Ring Dips

Wednesday 

Strength

RDL Deadlift

8-8-8+

DB Calf Raise

8-8-8+

Metcon

Buy In: 50 Doubles

10-9-8-7-6-5-4-3-2-1

Power Cleans (95#/65#)

HSPU

Cash Out: 50 Doubles

Thursday

Strength

DB Row

8-8-8+

Barbell Biceps Curls

8-8-8+

Metcon

3 Rounds

400m Run

21 KBS

12 Box Jumps

*Wear A Vest*

Friday

Strength

DB Strict Press

8-8-8+

DB Lateral Raise

8-8-8+

Metcon

AMRAP 20

5 Pull-ups

10 HR Push-ups

20 Walking Lunge Steps

1 Rope Climb

*Wear A Vest*

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