Program Description from Comptrain:

Two goals – Strength, and Durability. There is no substitute for raw power in athleticism. Yet with that raw power comes a responsibility. To take care of one’s body. To be strong is one piece. To be able to use it is another. When we increase our raw power *and* our ability to use it through proper positioning and mobility… we turn bulletproof. We’re moving better while we set personal records. We’re less injury prone, allowing us to train hard throughout the week. We increase our understanding of the simple, yet highly effective slow lifts – the squat, deadlift, and press. And, most notably… we become very, very strong.


On the Minute x 9:
1 Tempo Front Squat
5 Seconds Down
2 Seconds Pause in the Bottom
(* Increase weight every 3 sets)
(* Recommended: 60%/64%/68%)

BODY ARMOR ( If someone CAN’T Squat or WANTS  extra work)
3 Giant Sets:
20 Dumbbell Box Step Ups (20″)
30 Glute Bridges
40 Banded Good Mornings
Rest 2:00

3 Rounds:
25 Calorie Row
21 Burpees
15/12 Calorie Assault Bike
12 Power Clean and Jerks (95/65)
rest 2 minutes between