150109 Thursday 0900 & 1800 & 1915


The squat therapy is over but please continue to do it. You saw how much time it took everyday. 2-3 of those movements will help in the long run! Our next progressive model will be double unders. Yes it is coming. Tomorrow at 0900 will be day one. The process will be as such.

Day 1: 3 sets = 5DU’s, 5DU’s, 5DU’s
Day 2: 3 sets = 10DU’s, 10DU’s, 10DU’s
Day 3: 3 sets = 15DU’s, 15DU’s, 15DU’s

In between each set count to 20 and go to the next. If you fail at a set that is fine. Recount to 20 and try again…after multiple attempts you have found your progressive model.

Jared – FTCF

A. Progressive Model Test Out
Use this time to see if you have improved on your overall squat. This is difficult to measure if you did not use a measuring tape on the first day. If you did then your results will be on our facebook website on day one of this Progressive Model

Turkish Getups
L1 Shoe (Make a fist and balance a shoe on your fist as you stand/lay down)
L2 35 Pound Kettlebell
L3 45 Pound barbell

400 meter run
21 kettlebell swings 35/53
12 pull ups

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