Monday June 18th 2018

June 18, 2018

A.) Mobility:

:60 seconds Couch stretch 

:60 seconds pigeon stretch

:60 second hip floss

B.) Warmup

500m row 


Oh wall squat therapy

4 sets of 3 reps

:3 second pause at 1/4 squat, 1/2 squat, and full squat


B.) Back squat 5x5 

(We are deloading this week so all sets should be done around 60% of your 1rm)

Rest 2 minutes between sets


C.) For time:



Double unders


(This is a benchmark workout, so if you feel like RX is reasonable, challenge yourself, if you're still struggling with dubs, pick numbers you know you can hit in 1:15, :60, :45, :30, :30 for your sets, otherwise sub 2:1 singles, scale reps as needed)


D.) 5 sets of 

bicep curls x15 reps

Superset with

Banded tricep pulldowns x15 reps

Rest :90 seconds between sets


Have fun, work hard, work smart, get strong, and #Trusttheprogram

Coach Joshua



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