Again, for this two-week block I'll be applying the principles from the book "

Easy Strength", building up the volume and intensity percentages to follow a similar format from a blog article on

StrongFirst.com, and using all of the six basic movements from Dan John's book "

Intervention"; a push, pull, hinge, squat, carry, and "roll, kneel, and lunge". I'll begin with a warm-up of prying goblet squats, TGUs, and two-handed swings. After a dead-lift single, I'll add a body weight pull-up, a 28kg clean & press x 1/1 for 2/3 of the sets and a 32kg for the remainder, a 16kg renegade row x 1/1, and then after all sets are finished, alternating days of squats or swings and two-hand carries (See below).

Today I did 15 sets of dead-lift singles x 210lbs (60% 1RM) with 2 minutes of rest between sets.

On Tuesday I'll do 13 sets x 230lbs (65% 1RM).

Wednesday will be 11 sets x 245lbs (70% 1RM).

Thursday 9 sets x 260lbs (75% 1RM).

Friday 7 sets x 280lbs (80% 1RM).

Repeat on Monday with an added 5% 1RM (230lbs / 65% 1RM)) for the dead-lift and continue pressing the 28kg (70% 1RM) for 1/2 of the sets and a 32kg (80% 1RM) for the remainder.

Warm-up (x reps x sets):

24kg Prying Goblet Squats x 3 x 1

24kg TGU x 1/1 x 2

24kg Swings x 10 x 3

Dead-lift x 1

Pull-up x 1

Kettlebell C&P x 1/1

Renegade Row x 1/1

Rest and repeat for prescribed amount of sets.

Alternating days for squats and swings:

32kg Goblet Squat x 3 x 3 or Double 24kg Front Squat x 3 x 3

32kg Swing x 10 x 5 or Double 24kg Swing x 5 x 5

Day = Squats or Swings, and Carries:

Example for this Wednesday (32kg Goblet squat x 3 x 3, 32kgL/28kgR Racked Carry x 60 feet, switch, 28kgL+32kgR Racked Carry x 60 feet). Done.

Week 11

Mo = Dbl FSQ x 3 x 3 then 48kg/40kg Farmer Carry x 120 feet.

Tu = Sw x 10 x 5 then 40kg/36kg Farmer Carry x 120 feet.

We = GSQ x 3 x 3 then 32kg/28kg Racked Carry x 120 feet.

Th = Dbl Sw x 5 x 5 then 28kg/24kg Overhead Carry x 120 feet.

Fr = Dbl FSQ x 3 x 3 then 24kg/20kg Overhead Carry x 120 feet.

Week 12

Mo = Sw x 10 x 5 then 48kg/40kg Farmer Carry x 120 feet.

Tu = GSQ x 3 x 3 then 40kg/36kg Farmer Carry x 120 feet.

We = Dbl Sw x 5 x 5 then 32kg/28kg Racked Carry x 120 feet.

Th = Dbl FSQ x 3 x 3 then 28kg/24kg Overhead Carry x 120 feet.

Fr = Sw x 10 x 5 then 24kg/20kg Overhead Carry x 120 feet.