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This week’s strength components are a bit different, and might feel a little weird. We’ve been pushing around heavy weights and SLAMMIN’ BARS recently, and these one-armed, one-legged maneuvers might feel a bit strange.

Our goal is to pull back, reset and readjust. We want to discover our weaknesses and imbalances and address them before entering our next strength cycle. We’ll run another 5-3-2 three week block, then test our maxes. That’s right, we’ll be doing some REAL HEAVY LIFTING (relative to your capacity).

So stick with us, find out where you can improve, and we’ll be back on that lifting train soon…other than today, when we’ll be doing some pause deadlifts and the classic 20min AMRAP barbell complex!

Workout of the Day


7min AMRAP:
3 DL/3 HCL/3 FS/3 PP/3 SJ/3 BS/3 GM


E2M for 10min:
-3 DL w/pause at knee


20min AMRAP:
DL: 1
CL: 1
FS: 1
J: 1

Zone 3: 70%
Zone 2: 50%
Zone 1: scale as needed


Smash/roll hips & quads

Band hip distraction

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