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Sunday 180722

Rest Day


Come in and complete a training session that you missed on Friday or Saturday.


Row or Run for 25 to 40 minutes at approximately 70% effort.

Book a treatment with one of our licensed therapists here. We offer chiropractic, acupuncture, massage therapy and physiotherapy.


– Choose 3-5 Mobility Drills from our YouTube channel and spend 10-20 minutes on them.
– Choose 2-3 Abdominal Exercises from our YouTube channel and spend 5-10 minutes on them.

Need extra help? Book a personal training session or goal setting session here.

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Need help with your nutrition?

Book a free consultation with our nutrition coach here.

See our nutrition packages here.

Saturday 180721

In 20 minutes or less, build to today’s heavy deadlift single.

Coach Alex’s Notes:
Only go as heavy as proper mechanics will allow.

Complete as many rounds and reps as possible in 20 minutes of:

Run 800 meters
225/185 pound Deadlift x 10 reps
135/95 pound Push-Press x 15 reps

Three sets of:
L-Sit Hold x 45 seconds
Ring-Dips x 8-10 reps @ 2011

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Friday 180720

Every 3 minutes, for 15 minutes (5 sets), complete:
Pause Front Squat x 3-4 reps @ 3211

Coach Alex’s Notes:
Increase load used last week.

Four sets of:
Row 500m or Run 400m
135/95 pound Shoulder to Overhead x 10 reps
135/95 pound Overhead Walking Lunges x 10 steps
Rest 3 minutes

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Thursday 180719

Complete the strength portion from Tuesday or Wednesday if you missed it…


Three rounds, not for time, of:
Russian Twist, 30 reps
Superman Hold, 30 seconds
Pec/Shoulder Stretch (rings), 15 seconds
Inverted Tuck/Pike/Straight, 10 seconds (each position)
Tuck Hold (parallettes), 30 seconds
Bench Dips (knuckles back), 15 reps

Complete the conditioning portion from Wednesday if you missed it…


Three sets of:
Row 3000m at 10 seconds slower than 5k PR pace
Rest 3 mins

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Wednesday 180718

Every 2 minutes, for 8 minutes (4 sets):
Drop to Split x 3 reps

Immediately followed by…

Every 90 seconds, for 15 minutes (10 sets):
Behind the Neck Split Jerk x 1 @ 75%

Complete as many rounds as possible in 8 minutes of:
7/5 Muscle-ups
21 Burpees

Rest until the 12 minute mark, then…

Complete as many rounds as possible in 6 minutes of:
5 Handstand Push-ups
10 Toes-to-bar
30 Double-Unders

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