Programming Prep: “Padlock”

“The old boathouse in which we first operated, shall we say, lacked much of a concern for security. And of course, starting out on a shoestring budget we didn’t really care about equipping our shit*y building with security cameras or alarms. After all, who’s gonna steal kettlebells?

So we went to Home Depot, grabbed a chain and padlock, and slapped it on the front of the building. Our security was basically from the 1200s. And it worked, so joke’s on everyone else.

The ‘Padlock’ philosophy is a story of core values. No need to complicate something when simple will do.”
-Dave

For the next four weeks, our PSC programming cycle will emphasize the following:

DAILY BREAKDOWNS

Monday STRENGTH
Primary Movement: Deadlift
Secondary Focus: SA Row
“Finals Week”: 1R or 3R Deadlift
Prep Article: “The Benefits of the Almighty Deadlift“

Tuesday CONDITIONING
Conditioning Focus: Aerobic
Movement Emphasis: Relative Strength Movements
“Finals Week”: 5′ Hand Release Push-Up Density
Prep Article: “What Can I Expect From Aerobic Conditioning Days?”

Wednesday STRENGTH
Primary Movement: DB Snatch
Secondary Focus: Core Stability
“Finals Week”: 1R DB Snatch (per side)
Prep Article: “Why the DB Snatch is Far Superior than the Barbell Snatch”

Thursday CONDITIONING
Conditioning Focus: Anaerobic
Movement Emphasis: Time Under Tension
“Finals Week”: “Chin Music”
Prep Article: “Build More Muscle With Time Under Tension”

Friday BUILD
Primary Movement: Front Squat (From the Floor)
Secondary Focus: Pull-Ups
“Finals Week”: Pull-Up Pro Day
Prep Article: “The Benefits of a Front Squat vs. a Back Squat”

Thursday CONDITIONING
Conditioning Focus: Hybrid
Movement Emphasis: Ropes
“Finals Week”: N/A
Prep Article: N/A