What I’m Reading: You Have to Eat to Grow Muscle
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Friday Fun: Looks like I’ve been wearing the wrong shoes to the gym all along.

Warmup
0:00 – 10:00
Jump Rope/Quick Feet 3 minutes
Instructor Mobility

Strength
30 minutes (15:00 – 45:00)

A. 15:00 – 27:00
3x E4MOM

Level 4

10 Sumo Deadlifts at 265/205#
20 Toe-touch Push-ups
Rest

Level 3

10 Sumo Deadlifts at 235/175#
18 Toe-touch Push-ups
Rest

Level 2

10 Sumo Deadlifts at 215/145# (Or sub double kettlebell sumo deadlifts)
16 Toe-touch Push-ups
Rest

Level 1

10 DKB Sumo Deadlifts
16 Toe-touch Push-ups
Rest

B. 30:00 – 42:00
4x E3MOM

Level 2-4

8/8 Farmer Step Ups
12 DKB High Pulls

Select a weight that is challenging but doable. No one should fail any reps because of lack of strength or endurance.
Most L3/4 men should be able to handle 16k/35# per hand or more. L3/4 women 12k/25#. Go heavier or lighter as necessary but remember it’s your workout, make the most of it.

Level 1

8/8 Kettlebell High Pulls
8/8 Goblet Step Ups

Conditioning
45:00 – 50:00
Workout Prep

50:00 – 60:00

“Bondsteel Boda”
10 minutes AMRAP

Levels 2-4

Barbell Complex:

1,2,3,4…
Hang Clean
Front Squat
Front Rack Lunge R/L
Thruster
<Double Unders>

Perform each exercise in sequence without setting the barbell down. Once you get through the entire cycle, start over with hang cleans but add a rep to each movement: First time through is 1 rep of each, second time is 2, etc. When you get to the point that you have to set the bar down or you are just holding the bar without progressing through the complex, perform double unders. After double unders are complete, start back at 1. Your score is the total number of rounds through the complex.

L4 – 135/95, 50 DU
L3 – 105/75, 25 DU
L2 – 85/55, 10 if you’re still learning, otherwise 25

Level 1

Kettlebell Complex:

1,2,3
Clean
Squat
Lunge R/L
Thruster
<Jump Rope>

Perform each exercise in sequence with either one or two kettlebells (single bell will switch hands after doing the whole thing through on one side). First time through perform one rep of each movement, next time perform two reps, then three reps, then set the bell(s) down and jump rope. Start back at one rep each time you finish jumping rope.