by Dan Williams | Apr 26, 2020 | Session Notes
SESSION NOTES: Pulling Stamina (199-207, 638-640) Complete parts A, B and C as required. Programming Science: This session focuses purely on ‘pull’ based movements. It employs a combination of high rep stamina work and lower rep strength based work in multiple...
by Dan Williams | Apr 26, 2020 | Session Notes
SESSION NOTES: Pushing Stamina (190-198) Complete parts A, B and C as required. Programming Science: This session focuses purely on ‘push’ based movements. It employs a combination of high rep stamina work and lower rep strength based work in multiple planes...
by Dan Williams | Apr 25, 2020 | Session Notes
SESSION NOTES: Pressing Strength (269-283) Complete the required set. Increase weights from the weights used last time you completed this session successfully. If completing for the first time, use the heaviest weight at which you can complete all sets. Warm-up first,...
by Dan Williams | Apr 23, 2020 | Session Notes
SESSION NOTES: Moderate Barbell Conditioning (956-959) Complete 12, 8, 4 unbroken reps of the programmed movements at 60% of your max. Programming Science: This session contains one element of each of the four major barbell movement types, through a combination...
by Dan Williams | Apr 22, 2020 | Session Notes
SESSION NOTES: Moderate Barbell Conditioning (932-939) Complete the unbroken reps for time at 60% max. Every time you break a set, complete ten reps of the penalty movement/s. Programming Science: This session contains one element of each of the four major...
by Dan Williams | Apr 21, 2020 | Session Notes
SESSION NOTES: Moderate Barbell Conditioning (928-931) Progress through the barbell movements with the rep schemes and weights as listed. Programming Science: This session contains one element of each of the four major barbell movement types, through a...
by Dan Williams | Apr 20, 2020 | Session Notes
SESSION NOTES: Moderate Barbell Conditioning (924-927) Complete two rounds of the nine movements, each at the required weight. Programming Science: This session contains one element of each of the four major barbell movement types, through a combination of...
by Dan Williams | Apr 19, 2020 | Session Notes
SESSION NOTES: Moderate Barbell Conditioning (920-923) For time, using three bars, each at 60% max. 4, 8, 12, 16, 20 reps of exercise one. 10, 10, 10, 10, 10 reps of exercise two. 20, 16, 12, 8, 4 reps of exercise three. Programming Science: This session contains one...
by Dan Williams | Apr 18, 2020 | Session Notes
SESSION NOTES: Moderate Barbell Conditioning (916-919) For time, using two bars, each at 60% max. 4, 8, 12, 16, 20 reps of exercise one. 20, 16, 12, 8, 4 reps of exercise two. Programming Science: This session contains one element of each of the four major barbell...
by Dan Williams | Apr 17, 2020 | Session Notes
SESSION NOTES: Heavy / Moderate Barbell Conditioning (983, 993) For time. 10, 9, 8…3, 2, 1 squat clean and jerk. First set at 50% max, increase by 5% each set. or: For time. 12, 11, 10…3, 2, 1 squat clean and jerk. First set at 30% max, increase by 5% each set. ...
