**Thank you all so much for coming to celebrate five amazing years with us. It was so great to see so many faces out, members we’ve had for nearly five years and members we’ve had for less than five days, all alike. Thank you for Saturday and thank you for the past five years.
**Noon Barbell has moved to Tuesdays and Thursdays. It is no longer Monday, Wednesday and Friday.
FOCUS OF THE DAY: Get as much volume as you can to build work capacity and burn fat.
THINGS TO THINK ABOUT IN THE WORKOUT: Push yourself. You should be uncomfortable with your pace.
IF YOU ARE IN PHASE 1: Focus on rowing properly, not quickly.
“Pillsbury” Format: Circuit
5/s 1-Arm DB Clean to Reverse Lunge
10 Mountain Rows
10 Floor Wipers
10 Ring Rows
60 OH Plate Flutters
300m Row (x30 Min)
FOCUS OF THE DAY: Develop shoulder function first, strength second, power third.
THINGS TO THINK ABOUT IN THE OVERHEAD PRESS: You cannot simply add strength to dysfunction. Get your shoulders right, then build strength. Don’t force an advanced movement on joints that aren’t prepared to handle it.
IF YOU ARE IN PHASE 1: Develop basic overhead shoulder function.
“Tollhouse” Format: 2-Tier
First, for Strength. 5×5 Push Jerk or Press
30” Reverse Plank
— Then, in a Circuit. 10 Rotational Deadlifts
10 Push-Up Kickouts
10 Supine Row
200m Row (x15 – 20 Min)
Phase 1 Progressions: (~0 – 90 Days) Tier 1 → 5×10 Strict Press + Coaches Rx for Mobility if needed