So after lasts weeks ‘De-Load’ fun we address the serious issue of positional strength. Basically, its strength in a specific position that may be moved into slowly or dynamically,  like when squatting or receiving a snatch. So our focus is is ‘holding’ the postures with relatively lighter loads. Mobility is the cornerstone to hitting depth in the squat so the position of restriction is our intended destination for the next 3 weeks.


3 Back Squat (65% of 1RM BSQ)

3 Strict Pull Up

*pause 3 secs in bottom


” Chew the Fat ”

21-15-9 reps of

Power Clean (60/40)

Push Press

CAP 12 minutes