Saturday, July 20th, 2019

Murph Day 2019 – July 28th (sign up now)

Saturday Training Schedule

  • 8a – Def Con
  • 9a – Strength Bias
  • 10a – Team Workout
  • 11a – Team Workout
  • 11a – Weightlifting

Strength Cafe Programming

  • Part 1 | Deadlift – 15 sets of 3 (all under 70%)
  • Part 2 | Bench Press – 10’s, 7’s & 4’s
  • Part 3 | 2 Min Drill – Russian KB Swing
  • Part 4 | Arms, High Pulls & Arms

Team Workout Programming

  • Part 1 | Ab Mats & Single Jump Ropes
  • Part 2 | Barbell Complex (Deadlift, Hang Power Clean, Push Push)
  • Part 3 | Teams of 3 (Slam Balls, Rowing & Double KB Swings)