We are working on change of direction with the 5-10-5 sprints. Set up 3 cones, each 5 meters from the…

On the Power Cleans I want you to build to a heavy 3. You don’t have to perform these as…

Find a base level pace you can sustain for 40+ minutes. This is likely 45 seconds to one minute slower…

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…