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May 22, 2014


May 22, 2014

First off, awesome job on the squats guys. the gains have been phenomenal and we couldn’t be more proud. Keep up the great work as we move forward and start concentrating on other areas.

The video is one that I have posted before, but it is a great reference for technique basics. I have posted part one. There are three parts. Watch them all…its only 15 minutes of your day.


Warm Up: 2x Hip Mobility Drill, 2x PVC Drills,

2x GPX Barbell Warm Up


1) 10min

Coach led Front Rack Mobility (learn some warm up techniques for improving the front rack position)

2) 15 min

Max Clean

3) 8min

Max Reps Clean @ 75%-80% of todays max

the immediately,

100 Sit ups