TDC Failed Me

I predicted squat cleans and box jumps in the open and since Castro failed me I’ve taken it upon myself to make sure you got the prescription!  Given yesterdays load though I decided burpee box jumps would be best saved for a later date…AND you get to share the experience with a partner.

Also, a note about the squat cycle.  These numbers are built this way for a reason.  Stick to the numbers and percentages.  Nate did this for the first time in his life last month…Hit every rep at the percentages perscribed and boom, +40lb PR.  Now…that’s not going to happen for everyone but I guarantee you, they are built this way to challenge you down the road, but to also allow you to keep hitting the conditioning hard without doms setting in.  You’ll notice we are going below parallel a lot today…if you’re sore tomorrow, rest day 🙂

Wednesday, April 8th


Back Squat

1×5 @ 50%

1×5 @ 60%

1×5 @ 70%

6×3 @ 80%


5x100m Sled Push (heavy, but fast)

5×10 Hollow Rocks



As Many Rounds as Possible with a Partner in 10minutes


Squat Clean (155/105)

Box Jumps

*Rounds of 3,6,9 are to be done relay style.  Once the Round of 9 is complete you can split the reps however as long as one person works at a timeThis means you’ll EACH do the Round of 3, 6 and 9…but combined, you’ll do the round of 12 (ex. partner a does 6 cleans, then partner b does 6 cleans)