Baseline Week: Day 2 Bench & PC

We can't know how far we have come if we don't know where we've started. This year we are keeping better track of all our work so we can focus on our improvements. We have posters and wristbands for all our members for our STRONGER 2021 year. Choose a goal. Something simple. Anything from exercise to prayer, from less sugar to more water. Just one. And each day you achieve it, cross off the day. We will succeed in more days crossed off if we see our successes and focus on the wins rather than focusing on where we lack. We will have more days crossed off than not and we will be STRONGER. Keep it simple. Don't give up. Because missing days is also part of our success.


Warm-up:

5 Minutes of Jumprope Practice

Down Dog to Runner's Lunge & Twists

25 Squats

Resistance Band Chest & Shoulder Mobility

Clean Drills


Main Workout*

Part 1: Power Cleans

Warm-up:

3 sets of 5-8 Reps with gradually increasing weights. Once you find a weight that is SAFE, doesn't cause risk compromising your form, and challenges you, that is the weight you will begin the main set with.

Main Set:

3 Sets of 5-8 Reps of Power Cleans AHAP (As Heavy As Safely Possible) May be completed with Dumbbells

Rest 3 - 5 Minutes between sets with active recovery of shoulder circles, Leg Swings, & Hamstring Stretches


Part 2: Bench Press

3 Sets of 5-8 Reps AHAP of Bench Press

Rest 3 - 5 Minutes between sets with active recovery of shoulder circles & resistance band chest and shoulder mobility


* Less than 1 Month:

Complete with the focus on form and learning correct movements.

2 Sets of 5-8 Reps


Cool Down:

Child's Pose

Pigeon Stretch

Scorpion or Doorway Stretch

Lower Body Banded Stretches


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CTW (Challenge of The Week): Squats in 1 Minute

#noexcuses #myhero