Thursday, February 22, 2018

2 years at Barbell Strategy

photo credit: www.lane1photos.com
Josh was out of town for his 2-year anniversary. Since I couldn't do the cheesy photo shoot, I just did some cheesy photo editing.

Speaking of consistency - Josh is extraordinarily consistent.  In the two years since he's joined us, he has been in 428 times. That's an average of over 4 times per week and that includes the weeks he's travelling for work.

If I remember correctly, he's doubled his 1RM for both the squat and deadlift in those two years by putting in lots of consistent hard work.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

bench press 5-3-3-3x3

Accessory/Skill

6 renegade rows between sets

Group Workout

5 rounds:
6 kettlebell full range high pull at a challenging weight 
6 goblet squat
0:30 rest 

then

4 rounds:
10 inchworm + push up

then

2 x 20 pvc partial pull over



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