Don’t forget to use the whiteboard application on the right!  It will log all of your results so you can go back in and view what you did last time.  It’s a great tool to ensure you are always progressing and not stalling by using the same weight and difficultly level day in and day out.  If you forgot to enter yesterday’s results you can do so here.

Daily Challenge: “Goliath”


Proficient: 5:4:3:2:1 Jerks
Begin & Interm: 5 x 3

Find your 1 or 3R max.  Do not re-max if you performed last week.

Then, 25 of everything below.  5 sprints


Fat Loss/Conditioning: 50 of each then move on

Challenge yourself on the weight!  Think 5 – 10 reps at a time.

50 KB Rows

50 Goblet Squats

50 DB Push Press

5 100m Sprints