It’s been pouring for a couple days here in San Francisco, so I decided to do the heavy work capacity day in the gym instead of outdoors. However, before I got to the gym a friend called me to help her move. That turned out to be a pretty solid all day grind of lifting and carrying. So I’ve move back the start of this cycle. Since it’s still raining I’m doing the heavy work capacity routine in the gym today (March 2nd)


  • Mobility Routine
  • 2x 8 rep Curtis P’s

10 Rounds

  • 30/30 Squats (vary holds)

3 Rounds

  • Assisted Pullups to Failure
  • 20 Mountain Climbers
  • Weighted Situps 45#
  • 15 Pushups
  • Reverse Crunch
  • 20 Mission Twists