Nov 11 & 13

 Saturday's Strength Seminar @ Santa Clara!

Tuesday 

Back Squat 10x10 
@ 62.5% of 1RM

Thursday 

KB Complex
3 KB Deadlifts
2 KB Hang Cleans
1 KB Shoulder Press
2 KB Push Press
3 KB Push Jerk
*Find heaviest, repeat 5 sets

+

Skull Crusher Drop Set
Max Reps @ 95/65
Max Reps @ 75/55
Max Reps @ 65/45
Max Reps @ 45/35

+

Strongman Log Relay
Teams of 3:
Max Reps Log to Overhead in 3 mins

*Waterfall style
*Min 1 rep, max 5 reps
*Score is total reps performed in 3 mins

Nov 4 & 6

Tuesday 

Back Squat 10x10 
@ 60% of 1RM

+

5 Min - Every 30 Seconds
3 KB Deadlifts
3 KB Goblet Squats
3 KB Swings
(32/24kg)

Thursday 

5 Sets
Stability Bench x 3
DB Row x 6 (each side)

*Hold top of row 3 seconds
*Go immediately into the row from the bench
*Rest 2-3 mins b/t sets

+

Clean Pull Doubles - 1 from hang, 1 from floor
1 set @ 65%
1 set @ 75%
2 sets @ 85%
2 sets @ 95%
2 sets @ 105%

Oct 28 & 30

Tuesday 

Back Squat 10x10 
@ 55% of 1RM

*Aim to perform sets every 2 minutes

+

5 Sets
25m Sled Forwards
25m Sled Backwards

 Post 10x10 barbell quad roll outs!

Thursday 

Max Effort
Board Press 5x3
Axle Bar Bench 5x5



Dynamic Effort
10 Sets
3 Reverse Fly
3 Pull Downs

The dudes getting into Coda's last board press set!