Posted: February 5, 2018 in Uncategorized

Today we integrate some changes to our activation program. The previous post outlines all of the exercises that we will be using moving froward. Review them and feel free to ask questions. We will be building some triphasic training into our program to help build stability and control around various joints. By working to correct bilateral deficits as well as deficits in stability and control we will build a better foundation of functional anatomy to keep us training better, stronger, and longer.



Warm Up A


  • Back Squat x 5 @ 85%
  • Plank x 30 sec
  • Every 90 sec x 6 sets


  • 3 rounds
    • 4 deadlifts
    • 3 power cleans
    • 2 front squats
    • 1 jerk
      • then
  • 4 rounds
    • 4 oh squats
    • 6 toe to bar
    • 8 wall balls
    • 100m sprint
      • 70/50

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