Hi all, happy second week of August.

This week marks the FINAL week that I’ll be coaching at GH’s Dryland. Thank you to all the wonderful humans I’ve interacted with.

Members - I crunched some numbers from our Barbell Results Google Sheet and collectively you all upped your “Brzycki” one rep max estimates by between 20% and 30% (meaning, on average, you could lift 20-30% more on the same movement now than you could when you started).

Whether that’s due to strict strength gains, confidence around the barbell, better form or technique, another factor I’m not thinking of, or a combination therein, it varies based on the person and the movement! What I do know though is that you all put in the work and that’s freaking awesome that you made such great strides based on the hard work you put into our sessions together.

Thank you for allowing me to work with you all. I hope to cross paths with each and every one of you again in the future. Don’t be strangers!

Let’s get into it.

Day 1

• 0-10 - Dynamic Mobility and Intros / QOTD

  • Bootstrappers

  • Cossack Squats

  • Runner’s Lunge

• 11-16 - Warm-up - 5 minutes, continue to cycle through…

  • 12 Dbl KB Suitcase Deadlifts

  • 12 Banded Pull aparts

  • 6 Banded Bent Over Rows

  • 6 Single Leg Glute Bridges - iso hold at top (3 per leg)

• 17-20 - Debrief / transition / explain workouts

• 21-35 - E2MOM14

  • (Every 2 Minutes on the Minute for 14 minutes)

  • Conventional Deadlifts: Build in weight

    • Rep Scheme: 10-15-20-25-20-15-10

  • Intended Stimulus - Today is a high volume day! We are not getting anywhere close to our one rep max, instead we are building capacity. Start with an empty bar and try to add a little weight each round if you can (especially as you come down the backside of the pyramid when the reps descend).

• 36-40 - transition and set-up for workout

• 41-53 - For time, capped at 12 minutes.

  • “Kettlebell Jackie”

    • 70 Single KB SDLHP

    • 50 Dbl KB Thrusters

    • 30 Dbl KB Bent Over Rows

  • Intended Stimulus - This is a heart-rate workout to end the day. Higher volume on the SDLHP’s, but the weight should be light enough that you can use the same KB (in one of your hands) to do Thrusters and Bent Over Rows. Light weight on the SDLHP = no excuse for any sloppiness! Neutral spine at the top is made possible thanks to keeping your elbows high.

• 54-55 - clean up

• 56-60 - Recovery

  • Massage Gun Glutes - 2 min per side

Day 2

• 0-10 - Dynamic Mobility and Intros / QOTD

• 11-15 - Warm-up - complete 3 rounds of…

  • 12 Hollow Rocks

  • 9 KB Russian Swings

  • 6 Forward Lunge and Reach (3 per side)

  • 3 Half Burpees

• 16-19 - Debrief / transition / explain workout

• 20-35 - Calisthenics

  • 5 rounds, no measure

    • 6 Strict Hanging Knee Raises (Strict HKR / Strict K2E / Strict TTB)

    • 6 Single Leg Squats Progression (6 per side) (Ring-assisted / Plyo Box Negatives / Full Pistols)

  • Intended Stimulus - Looking for full and complete control in the pull-up bar movements! 6 per round is a fair amount, so start at a challenging movement and modify down when you can no longer hold proper form.

• 36-40 - transition and set-up for workout

• 41-50 - MetCon

  • 3 Rounds for Time (9 minute cap):

    • 15 Russian KB Swings (<35 / 44 / 62+)

    • 12 Sit-ups

    • 9 Push-ups (Knee-assisted Push-ups / Full Push-ups / Hand-release Push-ups)

• 51-60 - Recovery

  • Trap smash with Lax Ball - 2 min. per side

  • Foam Roll Quads - 2.5 min. per side

Day 3

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / Stand-up paddle board / hike / slow bike / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside is cool! Go do it!

Day 4

• 0-10 - Dynamic Mobility and Intros / QOTD

  • Bottom of Squat Mobility

• 11-16 - Warm-up - complete 4 rounds of…

  • 8 Air Squats

  • 8 Single DB Goblet Squats

  • 8 Side-to-side Lunges (4 per direction)

  • 8 Reverse Jackknives

• 17-20 - Debrief / transition / explain workouts

• 21-51

  • For 30 minutes, complete “The Squat Father”

    • Three, 10-minute rounds.

      • First Round is Back Squats with Weight

      • Second Round is Empty Barbell Front Squats

      • Third Round is Empty Barbell Back Squats

    • Each minute in each round, complete the prescribed reps:

      • (2 / 4 / 6)

      • (4 / 6 / 8)

      • (6 / 8 / 10)

      • (8 / 10 / 12)

      • (10 / 12 / 14)

      • (12 / 14 / 16)

      • (14 / 16 / 18)

      • (16 / 18 / 20)

      • (18 / 20 / 22)

      • (20 / 22 / 24)

    • Intended Stimulus - Not easy! Totally ok to switch tracks mid-workout. Do what is SUSTAINABLE for you. Go until you cannot complete a round anymore. If you fall off, continue at a number of reps per minute you feel confident is sustainable for you for the remainder of the 30 minutes. Score is total reps completed.

    • Move track = 110 reps per round

    • Work track = 130 reps per round

    • Train track = 150 reps per round

• 52-53 - clean up

• 54-60 - Recovery

  • Glute Smash with foam roller - 3 min. per side

Day 5

• 0-10 - Dynamic Mobility and Intros / QOTD

• 11-17 - Warm-up - 6 minutes, continue to cycle through…

  • 6 Dbl DB Strict Press

  • 6 Dbl DB Front Squats

  • 4 Inchworm Press-ups

  • 4 Unweighted Windmills (4 per side)

• 18-21 - Debrief / transition / explain workouts

• 22-48 - Complete 3 separate sections of:

  • AMRAP8:

    • 12 Ball Slams (<20 / 20 / 30+)

    • 12 Sandbag Forward Lunges (6 per leg) (<25 / 50 / 70+)

    • 12 “Tough for You” Push-ups (Knee-assisted Push-ups / Hand-release Push-ups / Deficit Push-ups)

    • Mandatory 1:00 rest between rounds, then pick-up where you left off.

  • Intended Stimulus - Work to pick weights and movements that you think you can use for the entirety of the three rounds. Even if they feel light in the beginning, they will add up quick. Shoot for completing between two and three rounds per section, trying to complete at least 8 rounds by the end of the workout.

• 49-50 - clean up

• 51-60 - Recovery

  • Pec Smash on Orb - 1.5 min per side

  • Glute Smash on Orb - 1.5 min per side

  • Child’s pose with thread the needle - 1.5 min per side

Day 6

• 0-8 - Dynamic Mobility and Intros / QOTD

• 9-15 - Warm-up - 6 minutes, continue to cycle through…

  • 100m run

  • 8 Single DB Deadlifts (4 per side)

  • 8 Single DB Swings (4 per arm)

  • 8 Empty Barbell Push Press

• 16-18 - Debrief / transition / explain workout

• 19-23 - Warm-up working weights

• 24-54

  • AMRAP30

    • Run 400m

    • 16 Single DB Alt. Snatches (<25s / 35s / 50s)

    • 12 Barbell S2OH (<65 / 95 / 115+)

    • 8 High Box Jumps (<18” / 24” / 30”)

  • Intended Stimulus - Keep the heart rate under control, pacing yourself appropriately so your heart rate is not through the roof. This one is a marathon, not a sprint, so use the run as an active recovery. The Barbell S2OH is a perfect time to put all of that Push Jerk practice to use! The more legs and less arms you can use on the S2OH, the less likely you will be to need to break them up. Try to go unbroken or max two sets on the Barbell!

• 55-60 - Recovery

  • Glutes with the Massage Gun - 2.5 min per side

Day 7

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / Stand-up paddle board / hike / slow bike / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside is cool! Go do it!

Acronym List:

• BS = Barbell Back Squat

• DB = Dumbell

• DL = Deadlift

• EMOM = Every Minute on the Minute

• FS = Front Squat

• G2OH = Ground-to-overhead

• GM = Good Morning

• HKR = Hanging Knee Raises

• HSPU = Hand Stand Push-ups

• KB = Kettlebell

• K2E = Knees-to-Elbows

• MB = Med Ball

• MBC = Med Ball Cleans

• MetCon = Metabolic Conditioning

• OHS = Overhead Squat

• PVC = polyvinyl chloride - mobility tool (white plastic plumbing pipe)

• QOTD = Question of the Day

• RDL = Romanian Deadlift

• RFT = Rounds for Time

• RPE = Rate of Perceived Exertion

• SDL = Sumo Deadlift

• SDLHP = Sumo Deadlift High Pull

• SWGDL = Snatch Width Grip Deadlift

• TGU = Turkish Get-up

• TTB = Toes-to-Bar

• WB = Wall Ball