60 min · The Floor · 10 platforms · cap 10 · led by Maya Okafor and Jonah Pruitt
Coached barbell lifts, one athlete to a platform. Squat, hinge, press and pull, with loads set from your Baseline and moved by the cycle.
This week · Cycle 14
Test week. You work up to a heavy single on the lifts from your Baseline, and the number goes in the log next to the one you walked in with.
Same session at every time this week. Your coach adjusts the load on the day, and writes it down.
| A1 | Back squat | Work up to a heavy single |
|---|---|---|
| A2 | Box jump | 3 × 2, full rest |
| B1 | Bench press | Work up to a heavy single |
| B2 | Chin-up | Max reps, one set |
| C | Farmer carry | 1 × 40 yd, heaviest clean |
Coach’s note: if the bar slows, that single is your number. We write it down and stop.
The cycle
You can squat and hinge without pain, or you’ve done the Baseline.
New to barbells? Same plan, lighter bar: your coach sets every load from your Baseline numbers.
Flat shoes and a water bottle. Belts, chalk, straps and knee sleeves are on the floor.
Arrive ten minutes early on your first Strength session to set up your platform.
Sessions this week · 9 of 42
First time? Book the Baseline and we’ll set your Strength loads from it.
