heather Please arrive at 9.00 a.m. to begin your warm-ups. The whole process takes 1-1.5 hours and is a lot of fun--expect a lot of cheering and high-fives. This Total kicks off a new 12 week strength cycle that will focus on the front squat, weighted pull-up, deadlift, and bench press.


Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

2. Warm up lifts and select opening weights for total.

2. "Black Box Total"

Three attempts to establish a one repetition max for:

  • Front squat
  • Bench press
  • Deadlift

LIII: as written LII: if you can’t front squat, back squat. If you can’t yet deadlift from the floor, do 3 x 5 RDLS. LI: work up to a best set of 3 front squat, bench press, and deadlift. Top set should feel challenging, but not maximally difficult.



Have fun!