Level 1




Level 2


Clean, 95/65#




Clean, 115/75#


Level 4 Rx


Clean, 135/95#

Bike for KCals


Here’s an old one from Justin:

I went mountain biking Saturday morning with my son Daniel and my brother-in-law and Father-in-law.  The ride we were doing starts with about four miles of steady climbing, approximately 1,300 feet.  The most efficient way to climb is to remain seated and choose a gear that allows for a steady cadence.  After steady climbing the legs start to burn. To loosen them up I would stand up and peddle for short distances.  The chain is the most important part of the drivetrain of the bike.  It takes the brunt of the force.  At one point of the ride I stood up and started peddling.  While standing I changed the gears into a harder gear.  This is a big mistake.  Standing and peddling puts the most force on the chain.  Changing to a higher gear cause even more.  I paid the price for this mistake.  The chain snapped.  This ended my ride.  Luckily I could coast back down the hill to the truck, but the rest of the crew got to ride on.

There is a right time and a wrong time to make adjustments.  Even if the intentions are good it is best to follow practices that lead to the greatest success.  If I had just changed gears before standing the chain would have held.  Are we training the most efficient way we can?  Are we taking the time to take care of the little things or are we anxious just to get up the mountain?


Back Squat 3 x 5

Press 3 x 5


There is two ways to do this workout. Break these up into manageable sets.  Error on the side of starting too easy and finish strong.

Get more Awesome: Foam Roller / 30 Unbroken OHS with bar, pvc, or band.