Monday, 5/30

Daily News and Notes:

*We will be open for 9, 10 and 11 am classes at Crown Point.


*Abduction Kickouts – This is a good movement to target some of the deeper core musculature (psoas major and minor, internal obliques). Most ab exercises work the superficial rectus abdominus. This one is very good for deep strengthening and stability.


“North Face”
Format: Circuit + Finisher
Tracking: You Call It

20 Goblet Squats (36#/18#)
20 Push-Ups
20 Abduction Kickouts
200m Row
10 Pull-Ups
10 DB Lunges
10 BB Curls
100m Run
(x25 Min)

To Finish:
Partner A: 80m Farmer Walk
Partner B: Max Plank Hold


Phase 1 Progressions: (~0 – 90 Days)
Goblet Squats & Lunges:
Body weight reps

Advanced Development: (~2+ Years)
Goblet Squats: 44#/36#


12p, 6 pm (CP)

There will not be BARBELL classes today.

Tuesday, 5/31

Daily News and Notes:

5 Pillars of Strength Workshop

*Landing of the Feet in the Split Jerk – Make sure that your back heel is not internally rotated on the landing.

*”Daylight Between Index and Deltoid” – There should be daylight between your index fingers and the outside of your shoulders when gripping the barbell in front rack. The hands should not be scrunched up by the shoulders. Look at Coach Dave above and where his hands would be if that barbell was lowered to front rack. There would be a few inches of space between his index fingers and shoulders. This is the ideal power position for overhead movements.

*Why Are Burpees Not for Beginners? The core is typically weaker in new members who do not have a lot of experience under barbell movements. As such, the low spine becomes a bit more vulnerable on the “flop” of the burpee. We simply remove that flop and still include the press and the jump.


Format: 2-Tier
Tracking: Jerks

First, For Power & Strength.
5×5 Push Press or Jerk @ 50 – 75%
5 Goblet Squat Jumps

Then, for Fat Loss & Conditioning.
10 RKB Swings
5 Ring Dips
2 Burpees
100m Row
(x15 Min)


Phase 1 Progressions: (~0 – 90 Days)
Push Press
5×10 DB Press to develop mobility and pattern
Goblet Squat Jumps Body weight jumps
Ring Dips 5 Dip Progressions

Advanced Development: (~2+ Years)
Tier 1 5:3:3:2:1:1 Split Jerk
RKB Swings Overhead Swings


6 pm (CP)

3x 5 Eccentric Squat (65-70%)
3x80m Sled Drags (@BW+)

Next, Start with A or B:

Superset A:
5-8 (TF) Eccentric Asstd. DB Chest Fly
Immediately drop to (TF) DB Chest Press
(TF) Band Triceps Pushdown

Superset B:
8-11 (TF) Pendlay Row
10-12 (TF) Face Pull
(TF) Supported Trap-2 Raise

7 am (CP)
4:30p, 5:30p, 6:30p (PB)

1,000m run
35 kb swings
30 pullups
25 pushups
20 situps
10 burpees
200m run
repeat above
500m row
repeat above

Wednesday, 6/1

Daily News and Notes:

mj deadlift

*Conventional vs. Sumo Deadlift – …”Before we get into the nuts and bolts of it I can tell you flat out that no version is inherently superior than the other. Both are acceptable pulls in powerlifting meets.  Both have pulled over 800 pounds in competition. Both get great results. Both build massive strength.

However, it is very important you find the one that’s best for you if you truly want to reach your potential and it all depends on body type, training goals and just overall feel.  Ultimately, we recommend you get a good dose of both styles as each brings different benefits and improvements to training…

Sumo – Who is it for?

The following body types and goals are best suited for conventional pulling.

  • Open ToedOne easy way to see the natural positioning your hips is to just stand and find out if you externally rotate (duck footed).  Literally just stand upright in your normal position as if you were talking to someone.  Take notice of your feet.  If your toes point outward, you likely have naturally externally rotating hips/femur.  If they point straight ahead, you are a bit more neutral.  If they are pigeon toed, you likely have internally rotating.  Again, likely. This is an oversimplification but the sumo stance will feel very natural to those who are naturally open toed.
  • Long Legs, Short Arms (short torso) – If you have a very small torso you should absolutely be in the sumo stance. I cannot say this more definitively. It is much easier to get into a sumo stance if your arms are short.  You will be able to maintain the proper torso to hip angle in this position.  Remember, the more parallel your chest to the floor the more shear force put on the lumbar spine. Folks with long legs who force the conventional will see a rounding of the spine at 80% and above at almost every instance.
  • Those on an Olympic Lifting Cycle The conventional set-up can confuse the body when in the first pull of Olympic lifts.  We need to sit low and chest tall in Oly lifts, much lower than a conventional deadlift.  Sumo pulling will create significantly less movement path confusion on your carryover to Oly lifts.
  • Band Ankle Mobility There is less flexion of the hip which means less flexion all the way down the chain.

Conventional – Who is it for?

The following body types and goals are best suited for conventional pulling.

  • Longer Arms. If you have short arms, you will have to over reach for the bar and likely position your torso below your hips.  A big no no.
  • Those Not targeting Olympic Lifting GoalsIf you are cycling in lofty goals in either cleans or snatches, I would avoid mixing that with the conventional pull as there are a lot of contradictions in the technique.
  • Brute Force Over Technique.  Those who thrive on a quick set-up and explosive pull over a deliberate technique focused on detail.

Read the full breakdown“.

Restorative Yoga
8 pm – CP


Format: 2-Tier
Tracking: Deadlift

First, for Strength.
5×5 Deadlift @ 50 – 75%

Then, for Fat Loss & Cond.
American Sit-Ups
Ring Rows
1-Leg RDL
Plyo Lunge Jumps
80m Run


Beginner Modifications
5×10 Band Good Mornings
American Sit-Ups V-Ups
1-Leg RDL KB Hinge Taps

Advanced Progressions
Deadlift 5×8 @ 60% Hypertrophy Option


12p, 6 pm (CP)

Focus: Maintaining form throughout a snatch complex with 3 starting positions.

Snatch Progressions:
10 Snatch Deadlifts
10 Snatch High Pulls

Main movement:
6 x 2 Three-Position Snatches @ 75%               → Development: 5 x 5 Hang Snatches

A: Full
B: Low Hang
C: High Hang

Core work:
10/s KB Side Bends
10 Ab Rollouts
10/s Banded Wood Choppers

Kettlebell Core
5:30p – PB

10:8:6:4s Explosive 1/4 Get Ups
12 Skulling Sit Ups
(x8 Min)

Then, 3 mins per station

10 Ring Push Ups
15 KB Piston Row

6/s Side Lunge w/bottoms up
10 DB Thruster

10 Elbow Plank Kick Outs
6 Broad Jumps

Partner Finisher:
Hollow Hold
100m Sprint

200m Sprint

300m Sprint

Thursday, 6/2

Daily News and Notes:


*Tier 1 – Timing is optional and not expected. If you wish to time it, you will certainly be allowed to, just inform your coach so they can ensure course requirements are met.


Format: 3-Tier
Tracking: Mile or “King of the Hill”

CP: 1 Mile Run
PB: “King of the Hill”

30 Mountain Rows
25 Plate GTO
20 Chin-Ups
15 MB Slams
10 DB Strict Press
5/s TGU

To Finish,
800m Run


Beginner Modifications:
Chin-Ups Ring Rows if Chin-Up strength is not quite there yet.
800m Run →

Advanced Progressions:
DB Strict Press HSPU


5:30 – PB

3×5 Back Squat (75-85%)
3×5 Deadlift (75-85%)

Next, Start with A or B, then switch:

Superset A:
8-11 (TF) Military Press
8-11 (TF) DB Lateral Raise
(TF) Plate Front Raise

Superset B:
8-11 (TF) Ring Ups
8-11 (TF) KB Rows
(TF) Straight Arm Band Pushdowns

7a – CP

5 Rounds
5 hell trots
10 goblet squats
15 side mb slams
20 DUS or 40 singles
30 situps
300m row

Friday, 6/3

Daily New and Notes:


*Power Theme – Today we are training power and power endurance, specifically anaerobic capacity, the fuel system most required for competitive sport.

*Row Power Test– Today we are going to measure wattage on the rower. Wattage = power. Often, a rower can have a very fast split or time, but they do so with shitty form and accumulate that time merely out of conditioning, not power (lots of low power strokes instead of few high power strokes).

So today we are going to record the following.

  • Time
    Power Score
    Avg watts divided by BWT in # as score, i.e. 340/170# = 2.0 as score

The purpose of tracking wattage today is to reinforce the importance of technique on the rower. Powerful strokes with long recovery to keep our power high and efficiency high.


“Black Diamond”
Format: Power Endurance Work
Tracking: Row Power Test

First, for Power
5 Hang Cleans @ 40-60%
100m Sprint
Rest 2’

Then, for Power Endurance
1000m Row Power Test


Beginner Modifications:
Hang Cleans Hang Muscle Cleans
100m Sprint Run, Don’t Sprint

Advanced Progression:
Hang Cleans @ 70%
100m Sprint Performed on the rower


12p (CP)

Focus: Working on 3 grip widths during floor press to target multiple chest and arm muscles.

Warm up:
10 Band Pull-Aparts
10 Light DB Floor Press

Main Movement:
9 x 3 Floor Press @ 70-80% of 1RM Bench Press   → Development : DB Floor Press 5 x 5

→ 3 sets each of:

1)  Close-Grip
2) Medium-Grip
3) Wide-Grip

20 DB Tate Presses
10/s Alternating Hammer Curls

6a (PB)

6 Rounds
8/s pistols
15 tricep dips
20 sit-ups
15 KB front rack squats
10 plank up pushups
20 cannonballs
6/s single leg burpees
12 Cal row
200m run

5:30 (PB)

Saturday, 6/4

Daily New and Notes:



Format: 25′ Circuit

10 DB Thrusters
30″ Star Plank
20 Total Hurdle Hops
10 Ring Rows
10 V-ups
200m Row
(x25 Min)
Finisher: 400m Farmers Walk

OPEN GYM: 9a – 12p @ P360 PB

Sunday, 6/5

Enter tracking into the Whiteboard App

Vinyasa Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP

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