1872 Ackley Cir #10
Oakdale, CA 95361
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Week of June 4, 2018

June 03, 2018

Alison and I were away last week – it was great to see a TON of PRs on the 3 rep work.  We will keep the heavy work going this week, but now we will work some 1 rep max.  Monday will be the Back Squat, Friday will be the Deadlift.  Like the 3RM, there is a bit of strategy involved in both of these lifts, but you should be familiar with your self and be able to set up a good game plan.

As always, have a target lift in mind.  I recommend small, light sets, then when you get to 60-70% of you goal, working singles and taking rest.  I do not recommend in the lead up doing an 80%, 85%, 90%, 95%, then your PR lift.  I would be nice and warm, then go for 85%, rest 92-ish, rest, then go for my big numbers.

If you miss, miss with a plan.  Make sure if you need to dump the bar, there is a clean area in front of you and behind you.

Following this week, we will take a week off these “power” lifts and come back and address them in a similar, although slightly different way.

We will do my version of the Regional Snatch/Burpee workout on Tuesday, and a Gymnastical workout on Thursday – hanging and being upside down.

Monday’s conditioning workout will also be this weeks cardio challenge.  Feel free to do it as many times as you can – try it on the rower and the bike.  Because there is a good amount of rest, you should push very hard during the work periods. 

Workout of the Day


Back Squat

Establish a heavy single.  Have a goal. If it looks good, go for a PR!


10 Rounds for Calories

Row for 30 seconds

Rest for 1 minute

Score is total number of calories.  Let the calorie counter continue to roll through the rest periods.


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