I’m a big fan of the Dorian Deadlift. Our major theme for the week is working within the eccentric portion…

Easy run today. Don’t focus too much on flying through the rounds in the core work. Focus on quality movement.…

On the close grip bench give me a 3 second eccentric (negative), a slight pause at the chest, then explode…

These 300m shuttles are one of our benchmark sprint workouts, so pay attention to the execution and scoring. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I…

Lift violently. Today is about building power. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Prior to the movement prep, I generally get prepared for training on…

Burn it down. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This isn’t meant to be a jog. Push yourself hard through each interval. You’ll have plenty…

Pretty straightforward programming. During the lunge ISO hold I want you to think about posture and posterior dominance. Lunge as…

For the endurance piece, keep your HR at around 70%. If you don’t use a HR monitor your pace should…

Time to crush it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For deficit push-ups I just throw a couple 45# bumpers on the floor to put…

Sprints: Make sure you take the time to warmup properly. These are max effort. I’m not prescribing specific rest time…