by Dan Williams | Apr 8, 2020 | Session Notes
SESSION NOTES: Heavy Barbell Conditioning (761-764) For time. With one bar, 5×60%, 4×65%, 3×70%, 2×75%, 1×80%. Rest 2 mins, then 5×65%, 4×70%, 3×75%, 2×80%, 1×85%. Rest 2 mins, then 5×70%, 4×75%, 3×80%,...
by Dan Williams | Apr 7, 2020 | Session Notes
SESSION NOTES: Heavy Barbell Conditioning (724-727) For time. With two bars, complete 5 (70% max), 4 (75% max), 3 (80% max), 2 (85% max), 1 (90% max) reps of each of the two movement, change your own weights. Programming Science: This session contains one...
by Dan Williams | Apr 6, 2020 | Session Notes
SESSION NOTES: Heavy / Moderate Barbell Conditioning (720-723, 976, 986) As many rounds as possible in ten minutes of 3, 2, 1, 3, 2, 1, 3, 2… reps (or 6, 4, 2 for moderate). Programming Science: This session contains one element of each of the four major...
by Dan Williams | Mar 20, 2020 | Session Notes
SESSION NOTES: Heavy Barbell Conditioning (716-719) Three rounds of the two movements, increasing weight each round to find a max. First set at 70% max. One rep of the first exercise every 15 seconds for 10 reps. 60s rest. One rep of the second exercise every 15...
by Dan Williams | Mar 17, 2020 | Session Notes
SESSION NOTES: Heavy Barbell Conditioning (712-715) Take three attempts each to find an unbroken ten rep max of each of the two movements. Alternate exercises, rest 180 seconds after each attempt. Increase weight each set. First set at 65% max. Programming...
by Dan Williams | Mar 16, 2020 | Session Notes
SESSION NOTES: Heavy / Moderate Barbell Conditioning (708-711, 974, 984) Complete three rounds of 60s max unbroken reps at 75%/60% of your max, resting 120s after each. Programming Science: This session contains one element of each of the four major barbell...
by Dan Williams | Mar 15, 2020 | Session Notes
SESSION NOTES: Absolute Strength (139, 140, 141, 499, 500, 501) Take 30 minutes to find a max for each movement. Log as new PBs if applicable. Programming Science: The three main elements of powerlifting are used, a squat based movement, a pull based movement...
by Dan Williams | Mar 14, 2020 | Session Notes
SESSION NOTES: Relative Strength (878, 879, 881, 883, 885, 887, 889, 891) Take 20 minutes to find an ‘x’ rep max for each movement. Cycle exercises as desired. Programming Science: Although barbell work is often trained with a strength focus, upper...
by Dan Williams | Mar 14, 2020 | Session Notes
SESSION NOTES: Relative Strength (318, 319, 875, 876) Take ten minutes each to find a one rep max for each of the two movements. Programming Science: Although barbell work is often trained with a strength focus, upper body bodyweight movements are often only...
by Dan Williams | Mar 13, 2020 | Session Notes
SESSION NOTES: Relative Stamina (800-810) In the first minute, complete one rep of each exercise. In the second minute, complete two reps of each exercise. Continue until failure to complete. Then immediately, start again from one, this time swapping the order. ...
