Daily Challenge

“George”
Format: 3-Tier
Tracking: Deadlifts (click P360 Virtual Whiteboard button above)

First, Slowly.
5×5 Deadlift @ 70%
2 min rest in between
—
Then, Quickly.
20 Ring Rows
20 Pushups
200m Row
(x5)
—
To Finish,
6 minute partner Farmer Holds

Specialty

 P360 Barbell

6 pm @ P360 Crown Point

2:2:2:2:1:1:1:1 Clean and Jerk
@80-90%
—
5×5 Press in Split Jerk Position
@~50%

 Training Notes

“How Do I Approach Each Tier in a 3-Tier Workout?”
When performing the 3-tiered workouts, they almost always adhere to the following format.

Tier 1: Strength
This is where we isolate a total body barbell movement and expect it to be performed at slow sets.  You should always be tracking your weight, paying attention to what you’re doing and focusing on building strength. Rest should typically be 90 seconds to 3 minutes between sets, and you should be challenged. Learn your percentages!

Tier 2: Fat Loss & Conditioning
In the second phase, you should think about lighter weight and a bit faster pace. This is where the intensity should be turned up on high and you should be blasting through the workout. Intensity, intensity, intensity!

Tier 3: Finisher
This will be varied depending on the goal of the day. In this instance, we are circling back to strength so choose a weight that is HEAVY and CHALLENGING. Aim to hold on to it for around 30 seconds or so.

For a full article on getting the best results from Tier 1, read here.