Monday 1.27.20

*Finding our new Back Squat Max today after our squat cycle. Excited to see the new numbers!! Put them up on the PR board. Make sure to have a spotter, if needed. These maxes are not at all costs! Next week, we start a new program cycle- Can’t wait! 💪


2 min Easy Row

10 Russian Baby Makers

10 Wall Squats

10 Banded Side Steps

10 Glute Bridges

15 Banded Pull Aparts

Barbell Warmup + Power Cleans + Push Jerks


Back Squat

Build to a Heavy Single or find a new 1 Rep Max! Base this off of how you are feeling today.


For Time:

10 Power Cleans (Rx 135/95) (Rx+ 155/105) (Scale 95/65)

50 Air Squats

10 Front Squats (Rx 135/95) (Rx+155/105) (Scale 95/65)

50 Air Squats

10 Push Jerks (Rx 135/95) (Rx+ 155/105) (Scale 95/65)

50 Air Squats


• Choose moderately heavy barbell weights, but loads that allow you to keep each movement to 1 or 2 sets

• Use the same load for each movement, choosing your weight off your limiting factor, which is likely the Push Jerk

• Expect this workout to take between 5-10 minutes to complete

• Make sure to stand to full extension at the top of the air squats, with shoulders – hips – knees – and ankles all in one straight line


1 min each:

Couch Stretch

Laying Front Rack Stretch

Barbell Thoracic Opener