Friday Strength @ 5:15

Eric attacks back squat


Bench Press

Front Squat

Rest 2 minutes between sets.

Rest Week follows this workout.


Static body weight and PVC drills

Then Warm-up sets of:

5 reps @ 40% 1RM
5 reps @ 60% 1RM
3 reps @ 70% 1RM



Scale by load


Scale by load


Scale by load

4 thoughts on “Friday Strength @ 5:15

  1. If you’ve been consistently following the Friday strength programming, notice that a rest week follows today’s workout. Every 4th week is a deload week that gives your body time to recover and get stronger. Remember, we don’t get stronger by exercising. We get stronger by recovering from exercise. I challenge you to take the next week as rest, throw in about two active recovery WODs with almost no intensity, and then watch yourself PR when you return.

  2. Everything. If you usually hit it hard 4-5 times a week, then at minimum take a week of active recovery. A week of rest with a couple active recovery days is probably optimal.

  3. It was good working with Bo tonight. I haven’t done much strength work lately. It felt good. I can’t remember the last time I did a 1RM in bench press so I had to use an old PR of 235 as a reference. It had also been a long time for me of front squat. Basically, I didn’t know what to expect. 🙂

    Bench press: 200-210-220-225-230-235(old PR)-240(f)
    Front squat: 225-230-235-240-260-270(PR)

    I stopped at 270 on FS due to pain in my wrist/hand that has taken so long to heal. Didn’t want to over do it.

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