Posted: October 16, 2017 in Uncategorized

I hope everyone had a restful weekend, This will be a great week of training. This week we will decrease our reps in the elevated split squat with the goal of trying to lift a little more weight. Two reps at a respectable load will be quite a challenge and hopefully will lend itself to some significant strength gains over the next few weeks following the program. To compliment the strength and stability gains of the split squat we will work again on the strict pull ups. It is our goal for every one to do strict pull ups with great form. Developing back strength is a critical component to proper functions and developing strong posture.

Check out this Pull Up Video

Warm Up A


  • Rear Foot Elevated Split Squat x 2
  • Strict Pull Up x 5
    • EMOM 7 min


  • 5 front squats 50/30
  • 10 pull ups
  • 5 snatches
  • 10 Hand release push ups
  • 100 m run
    • 5 rounds

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