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Strength Rounds: 30 Minutes

Monday, March 2



Strength Rounds: 30 Minutes


Complete Exercises in blocked grouping before moving to the next block.


Block A: (Pull Up Bar Side) 

  • 1A: 8x Deadlift Progression (1KB DL -> 2KB Suitcase DL)  If you can DL 105 for 8 Reps move to 2KB Suitcase 
    • 2KB Suitcase Weights: R:(70+/60+) W:(60+/53+)   
  • 2A: 5x Chin Up or Pull Up – alternate each round  R: Non-Assisted/Weighted W:Band/ Jumping Negatives B: Band or TRX 
    • Overhead Mobility: Chin Ups (if they cause pain we discuss other options).
  • 3A: 15x Band Pull Aparts (Green or Red Band)


Block B: (Red Wall Side)

  • 1B: 8x (Each Side) Split Squat Progression: (TRX/PVC Assisted -Bodyweight -Goblet- 2KB Suitcase)
    • Goblet Weights: R:(60+/53+) W:(45+/40+) B:(35+/30+) 
  • 2B: 8x (Each Side) ½ Kneeling Alternating 2KB Press R:(40+/30+) W:(35+/25+) B:(25+/18+)
    • Overhead Mobility: ½ Kneeling Bottom Up KB Press R:(25/20+) W:(20+/17+) B:(17+/15+)
    • 10x Supine Eccentric Shoulder Flexion 
  • 3B: 8x (Each Side) Plank Reaches 



Monday, March 2
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2191 College Ave NE
Atlanta, GA 30317 United States
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