Enjoy the Superb Owl


Enjoy the Superb Owl

After 9 weeks following the Cube, approved this is our test week.  We will test our 1RM Deadlift on Monday, pharm Press on Wednesday and Squat on Friday.  Get fired up and make some PRs and ring that bell!!!

If you miss a day, information pills but still want to test, let a coach know.  It will not be a problem to make up a lift off to the side.

I am not going to lie, I am concerned about 1RMs on the deadlift.  I have personally locked up my back twice in the short period after setting Deadlift PRs.  There will be less barbell work than normal this week for this reason.  If you set a Deadlift PR, especially a big one, be very cautious with your lifts for the next 7 to 10 days.  Warm up well, foam roll, use epsom salt, get to your massage specialist of choice – be a recovery warrior and keep your back happy.

This is a perfect chance to remind you all of the “Foam Rolling 101” at 7:30pm on Tuesday night.  I (Brian) will be putting this on, so bring your foam roller and let’s roll and kibbutz.

Oh, and the Zone/Paleo challenge starts Monday.  Flame on!

This lift has a rounded back and a ratchet.  DO NOT DO THIS!!!  I just googled ‘bad deadlift.”

[youtube http://www.youtube.com/watch?v=J9TVFxPUZ6E?rel=0&w=420&h=315]

Workout of the Day


Establish 1RM

Take 30 minutes to build to a heavy single.  Use 3s early, then maybe 2s, and once you get over 70%, use singles.  Make sure you are warm and your lower back is flat through ALL lifts.  If you begin to ratchet, stop.


Run TL Davis Loop twice