Dave Castro Mainsite Programming | Shut Up & Scribble Ep. 21

Will Branstetter (00:00):

Hit live. It takes forever to start up. What’s up everybody? We’re live. Roll that intro. What does the buddy row say?

Taylor Self (00:11):

Roll the

Taylor Self (00:11):


Will Branstetter (00:12):

Roll the footage. Ladies

Speaker 4 (00:13):

And gentlemen up this the,

Speaker 5 (00:20):

So keep the political commentary to yourself or if someone once said, shut

Will Branstetter (00:25):

Up and scribble,

Taylor Self (00:39):

Shut up in Dittle. Look at the comment.

Will Branstetter (00:44):

I could probably update that footage down after crash. I have footage of, more footage of jr. I think I was digging through an old folder whenever we went down to crash to train that one day crescendo and I was like, there I have one shot of JR and it’s just going to have to do

JR Howell (01:01):

Little bit of dittle, a little bit of daddy.

Will Branstetter (01:04):

We got King. Ditto on the left. King daddy on the bottom.

Taylor Self (01:12):

Wow, dude. How you feeling? Dude? You recovered from your big weekend?

JR Howell (01:17):

You talking to me?

Taylor Self (01:18):

Yeah, I’m talking to you, dude. It’s been what,

JR Howell (01:20):

Three weeks? Almost a month? Yeah, I’m good.

Taylor Self (01:22):

All right. You’re recovered. How much are you working out every day right now?

JR Howell (01:27):

Right now?

Taylor Self (01:27):


JR Howell (01:29):

I work out every day.

Taylor Self (01:30):

Okay, but how many times a day?

JR Howell (01:33):

Oh, usually just

Taylor Self (01:35):

Not usually.

JR Howell (01:36):

Usually just the class and then additionally one of my members wanted me to do just a year long challenge with him. He is a military guy still in the guard and he was like, Hey, I just want to do 50 strict and a hundred pushups a day. Will you do ’em with me? Like the Army T release standard with the hand release arms out to the side.

Taylor Self (02:02):

Oh, you do a pushup and then reach

JR Howell (02:04):

Push. You have to flash ’em for a hand release. Yeah.

Taylor Self (02:07):

Wait, you go all the way out.

JR Howell (02:08):

Correct. Your arms have to be straight. Yeah, so anyway, he just was like, let’s do 50 and a hundred every day for a full year. So other than just the class workout, I just make sure I get those in at some point. And if I have time, like yesterday I did a little gymnastics emo on the new rig in the upper room with by myself.

Taylor Self (02:25):

Okay. You working out with Jason any?

JR Howell (02:29):

No Dude. I’m sure he is taking at least a full week off. I haven’t seen him before. He left to

Taylor Self (02:34):

Rogue. Oh, it’s still been okay. That’s why he hasn’t texted me back. He texted me back what we were talking about, but I responded and he never responded so I was

JR Howell (02:42):

Like, yeah, I think he’s in cashiers or somewhere. Yeah, I haven’t spoken to him until since Sunday when the competition was over.

Taylor Self (02:50):

Dude, this is funny. Bruce Wayne, my grandfather was a command sergeant major. He’s like a dad to me. Super close, but the life of a drill sergeant, just having that drill sergeant personality from fucking full metal jacket, that’s kind of what my grandpa was. He would just say things that were so outrageous that I am, where could you even think up something that vulgar? How could that even come to your mind? So when you wonder why I swear so much and say things that are just like What? It comes from my grandpa and that’s an endearing quality, so don’t get it twisted. I’m not freaking talking shit about him. That’s a good thing, dude. But yeah, command sergeant major. Wow, that’s hilarious. Cool. So today we’re going to be talking about some main site programming. We’re going to be having a little fun with Dave’s two weeks.


We’re going to look at those two weeks. We’re going to talk about ’em, what we think about ’em, do we like ’em? Is it complete? And then we’re going to look at Ben Smith’s two weeks. We’re going to contrast the two a little bit, but we’re stoked to just have some fun and talk about programming. I think at some point we discussed doing that how we program for our affiliate. So we are definitely going to do that. Maybe we’ll do that next week. We we’ll discuss and JR also mentioned doing a how whatever, dissecting a week of SMTP, whether it’s Computer 60, so something like that too. And I think we should also look at a week of crash or to some degree. So we’re just going to have fun. We’re going to nerd out a bit today. We

Will Branstetter (04:33):

Sweet. So do we just want to all read out every day? You can get brief comments on the day and we’ll just try to make it through pretty quick through reading out all three weeks.

Taylor Self (04:41):

Yeah, this workout, I’ll start with this one jr. I’ll do the next one. So 10 rounds for time, two oh meter to run, three ring muscle ups. Four or five months ago I programmed for SMTP 60 and our class at the gym, nine rounds for time, 200 meter run, three ring muscle-ups. When I saw this I was like, oh cool, love this workout, basically already did it. There’s really not much different from the 10 rounds. I think I wrote it as nine rounds because I didn’t want people in class to be like, oh, 30. I think I wanted it to just be three less so it wasn’t that big daunting like 30 number for our affiliate or for the 60 track

Will Branstetter (05:15):

Actually did that day.

Taylor Self (05:17):

Yeah. Yeah, so awesome workout. This is a great, it’s this is such a good low barrier to entry issue day if you’re just getting into the muscle up because it’s still 30 reps total, which is a substantial amount for a ring muscle up, especially if you’ve just gotten them, but are broken up into sets of three. So you can keep the intensity pretty high. You can hit the runs hard and do your sets of three unbroken or you can run slow enough to keep your sets of three unbroken, which I’m sure was the stimulus.

JR Howell (05:49):

Yeah. Something just kind of as a blanket statement that we probably need to put out there before we keep going is when we’re looking at these and we’re looking at the reason why these workouts are programmed, right? They’re programmed for main site, so basically for everyone, doesn’t matter who you are, doesn’t matter where you’re working out, whatever. When we look at these, it’s going to be difficult for me especially, are you going to critique these and look at these as if you are programming them for your gym for SMTP or if you were given the responsibility to do program for everyone, how you would do it?


I think it’s tough. I think Ben did a really good job with his couple weeks, but it was clear that he, and even put little caveats in there if you want to do exactly what Krypton did, do this after or do whatever. So I think it’s important distinction to make. There are a lot of people that I think some people have already done a programming review type thing like this and it’s easy to get into the weeds of like, well, if we’re really sticking true to what methodology was supposed to be, then it should be this and you should have scheduled rest days every three days or every three, one off, two on one off. When you’re looking at these workouts and how they fit in a week, are you just looking at them for the workouts themselves? Are you looking at them for who they’re programmed for?

Taylor Self (07:13):

I think I’m looking at them in a general sense of how true to the methodology are they? But also I want to be really clear that I believe this and I was listening to the newer podcast with Glassman on the power project, mark Bell’s power project where he talks about you program for the seal and you can scale that for grandma, but if you start with grandma, you’re never going to get the seal and essentially saying program for the best scale for the rest. I really take that idea to heart, so I think I’m going to be looking at it through that lens because if you look back@oldschool.com, there are workouts that, and he talks about this, Greg Glassman talks about this in this new podcast is putting out workouts that the fittest in the world are struggling to complete or having a hard time completing.


And not that it’s 100 deadlifts at 4 0 5, but a workout that’s like three lsit row climbs, seven and et cetera, et cetera. Things that are highly challenging or three rounds for time, one minute freestanding, handstand hold, one minute lsit, 800 meter run. Things that you look at it and you’re like, oh, that’s easy. But you get into, you’re like, oh my god, this is so hard to do. In essence programming for the best scaling for the rest. I think that’s really important and true to the methodology and I think that’s why a lot of people fell in love with CrossFit because people had the rug of coddling pulled out from under them like, oh, I’m not going to be coddled anymore. They’re going to say, Hey, if you want to have elite fitness, you should be able to do this and if you can’t, you’ve got a gaping hole and your difficulties describe your needs so to speak. So I basically didn’t answer your question. I’m going to look at it through the lens of

JR Howell (08:55):

No, you did. That’s fine. Yeah, we can go back through ’em and just talk about ’em, but for now, yeah, let’s just run through ’em. So

Taylor Self (09:01):

Couplet, couplet, minor, structural gymnastics, you hit this one.

JR Howell (09:07):

Yeah, so the workout for that Tuesday, the following day after the run ring muscle up is 21 15 9, deadlift 9, 7 5, wall walk, 2 25, 1 55, 2

Taylor Self (09:17):

Pretty different time domains, right? The 10 rounder you could assume is probably like a 15 to 20 minute workout. This one you could assume is probably like an eight-ish minute workout, both couplets, different time domains, one’s body weight and running the other’s heavy ish and body weight

JR Howell (09:37):


Taylor Self (09:39):

And then you follow that up with a heavy day, a lot of shoulders on those first three days, right? Sure,

JR Howell (09:44):

Yeah. Something I look at right away. So heavy day, you probably knew what was coming. For most people that have been watching, I wasn’t not expecting another hinge following the deadlifts. Nothing wrong with that, but it’s just something to keep in mind for people if they’re looking at the totality of the programming over a week and especially over two weeks to kind of make note, okay, there’s a heavy day. We know with CrossFit methodology every one to two weeks you’re going to have one if there is another one, is it another hinge, is it a squat? All that kind of stuff.

Taylor Self (10:14):

This is both and that’s an interesting distinction. When I look at hang, I guess I look at it, they’re very similar movement patterns, right? The hang position, the hinge and the hang, and then obviously the pull from the floor, but I feel like the hang, at least in this sense is so mild coming after a deadlift. It’s one, it’s a hang, but also it’s half range of motion pulling, but then also it’s a hang squat snatch, which I think for a lot of people is not going to be, it probably is not even going to be the weight that they’re performing on the deadlift. It might even be quite a bit less.

JR Howell (10:47):

Sure and will, I’ll ask you this, if you were taking a class at CrossFit Charlotte and you had this hang squat snatch program for a heavy day, what kind of specific instruction would you be expecting from Andy or Taylor or any of the coaches, and I’m wanting you to get into variations of the hang, what would you expect to hear exactly what position to go from the position you’re weakest at, that kind of stuff

Will Branstetter (11:16):

On a personal level or coaching in class?

JR Howell (11:20):

Coaching in class,


The way that it is written, if you came in and you were like, okay, we deadlift the day before, this is supposed to be hank squat snatch heavy, would you expect them to tell you the position you’re going to go from? Do you think it’s going to be like any Hank position will do? Do you think Taylor would say, Hey, if you’re a little bit sore from yesterday, maybe don’t go from the low hang, maybe try to stay high at the hip and try to pull directly under. What kind of coaching would you expect to on a workout like this,

Will Branstetter (11:55):

That coaching of Hey, think about if you’re feeling this from yesterday. Reconsider that. I think that’s one of the biggest changes that I’ve seen from being at CrossFit Charlotte is I kind of talked about this. I think another show of understanding better for myself in totality the week and within that how to think about scaling or changing slightly moving pattern or where you’re starting from or what you’re doing based on that rather than just, okay, this is what it is, we’re all doing the same thing and so I would definitely expect to say, Hey, we deadlifted 2 25 yesterday for 45 reps or whatever. If you’re feeling that, then maybe this is an option to consider.

JR Howell (12:36):

Taylor, if this were to be programmed, would you and Andy write it like this or would you specify like No, there is no question. You guys are going from the high hang, you’re going from above the knee, you’re going from below the knee, whatever.

Taylor Self (12:47):

Typically when we program hang clean or hang snatch, I coach them that you can take it from anywhere above the knee and the hip. So between the hip and the top of the knee is fair game, but with our level of athlete, I really think that the standard hang position, taking it down just above the knee, working on a pretty substantial hip extension. So if you’re just taking it from the high hang, there’s a lot less opportunity for feeling like a full hip extension. If you take it from above the knee, you get way more feeling of that hip extension. That’s what we probably lean on the most. We don’t really get into the high hang quite a ton, which is maybe an opportunity for us to explore some variants.

Will Branstetter (13:32):

I would’ve expected for sure. The overall, this is what we’re mainly doing unless you’re scaling for someone specifically to be right above the knee hang. Yeah,

Taylor Self (13:41):

Right. Just a standard above the knee and we only do low hang. I’ve programmed low hang a handful of times at a very lightweight for high reps like the 2009 games workout three rounds. We did this one time, three rounds of 30 wall balls and 30 low hang squat snatches at 75 55. That is a weight that I would like. Okay, let’s do low hang and you guys are going to experience what it feels like to explode.

JR Howell (14:07):

Okay, sorry for the derail. It’s just something that I thought of when I was going through the programming and I was like, huh, there is no distinction here. If I’m someone just looking at this, do I know where I’m supposed to go from?

Will Branstetter (14:19):

Yeah, I guess I would’ve read it and just thought, yeah, you just go right above the knee.

JR Howell (14:23):


Will Branstetter (14:26):

Rest day,

Taylor Self (14:27):

Scrolly oli. Wow. Rest day. There we go. Three on one off. Okay, okay. Friday. Okay, so we had 15 to 20 Monday maybe seven to 11 or seven to 12. Tuesday heavy day Wednesday. Now we’ve got a 20 minute amra, so another 20 minuter and this it’s an MWG, so it’s triplet. So we had two couplets, monal gymnastics, then a weightlifting gymnastics, then single modality, heavy day weightlifting. Now we have pretty light within each round, lower volume, but we have a triplet in the amrap. I think we’re probably following a pretty standard.com trend with Dave’s programming. We did this workout at our affiliate and I thought it was a great workout. But again, for those four days, a lot of overhead, a lot of pressing, like pressing out of the ring muscle up in support in the wall walk, catching in, support the snatch. Now you’re going to press overhead for the push jerks and horizontal press for the pushups. A lot of shoulders.

JR Howell (15:43):

Sure. Yeah. So that’s something that jumps out at me. First five days, lots of pressing two mono structural movements, which is very normal, very common. You get a row and a run. But for me, something that really stood out too is only one day of squatting and that was for the heavy day. So really no volume there. So that’s interesting to me. And a lot of times I think people, when they think main site, they think old school programming, they think Cindy, Mary, Karen, they think just tons and tons and tons of squatting light or body weight, squatting. So not something we’ve seen yet next.

Taylor Self (16:24):

And there you go, another heavy day. Not a big fan of this, to be honest. I don’t like two heavy days in a seven day period. I personally hate it, but there’s a bit of your squatting. I also think it’s very interesting that both squat days, to your point Jr, are heavy days and low volume. So you’ve got 25 what 40 reps here of squats we call that. That’s like right at the edge of moderate, but it’s heavy.

JR Howell (17:00):

Sure. When we’re talking about volume, typically you and I, I know we’re going to talk about number of repetitions. I know volume in a strength and conditioning setting we should probably address here load because this is going to be high volume load times reps. It is going to be aggressive, it is going to be heavy. You are going to be feeling it after and there’s a rest day coming, right?

Will Branstetter (17:21):

Yeah. I feel like days, days like this for me are the ones that you feel the most

JR Howell (17:28):

Sure if you really go into it. And that’s something that we will get to when we look at Ben’s stuff and maybe just the more new school outlook or really, I just think it should be all based on what you have in your gym, what we’ve talked about before where if you hit this, the back squat, front squat with a hundred percent effort, you probably don’t need anything else. If you’re truly going for your heaviest sets the whole time, it’s going to wreck you. So

Will Branstetter (18:00):

It’s also interesting I think for the general pop because I think well one, when this is going for total load, so you’re building up, for me at least, I would build up pretty high before you’re actually getting into these sets, but also a general population, you’re probably going to feel a back squat in front squat a lot more than you’re going to feel a heavy day of a hang snatch just because of the loading.

Taylor Self (18:24):

Hey, do you think this was the real Hunter McIntyre in the comments? Yeah. Yeah,

JR Howell (18:28):

It is. Think so. Yeah,

Taylor Self (18:29):

For sure. Dude, I watched their, what was it? The fucking, the

JR Howell (18:34):

High Rocks partner one?

Taylor Self (18:35):

No, what is the competition? He just put on

Will Branstetter (18:39):

Battle bunker. Oh,

Taylor Self (18:40):

Oh. Hyper con games. You saw that. Hi Con games. Fucking Philip Muscarella won it. Oh no, didn’t it? It made me be like, yeah, he won 30 k. It made me be like, damn dude, I should have signed up for that. I would’ve fucking smacked the shit out of Philip Muscarella.

JR Howell (18:56):

Hey Hunter, if you’re still listening, I really mean this. I listened to you. I on the show with Hiller and Savon recently and then I watched the High Rocks attempt at the world record that you did, the partner version and I know you’re trying to go for the Murph World record. Again, like I said, I’m doing tons and tons and tons of push pull. I’m like six foot, I’m only about 185. I’m a good runner. If you’re looking for someone to do Murph with you next to you when you do it, I’m your Huckleberry

Taylor Self (19:27):

Jr is probably one of not probably. He’s one of the fittest people on Earth and Hunter, we’re big fans of you, dude. You’re a savage. So cool to see you in the comments. Hopefully you even though though Savon wasn’t here, you hung around and listened to us chit-chatting about the minutiae of working out.

Will Branstetter (19:46):

So then another rest day.

Taylor Self (19:49):


Will Branstetter (19:50):

Is that typical or is this a Dave variance of one off, two on, one off?

Taylor Self (19:55):

I think he talked about this and was saying typical main site is three on one off. What we’re going to do is my schedule, and that’s Monday, Tuesday, Wednesday, Thursday off Friday, Saturday, Sunday off.

JR Howell (20:08):


Will Branstetter (20:11):

Is it bad that I do typically if I’m going, I do a five on two off. Is that bad?

Taylor Self (20:17):

No. Some people do that, I think.

JR Howell (20:18):

I don’t think so. I think that’s really common.

Taylor Self (20:20):

Yeah. Alright. Now back to Monday. Money Monday. So running on Monday, two Mondays in a row running. I look at weird things like that. What did I do last Tuesday and am I doing the same thing this Tuesday? I hate that

JR Howell (20:39):

That out. Also, I’ll go back and look and see, did we do GHS Tuesday? Okay, I’m not doing ’em on Tuesday. If anything, I’m probably not doing on Monday, Wednesday, I’ll probably wait until Thursday or whatever.

Taylor Self (20:52):

Good workout. So we’ve had two single hour weightlifting days. This will be a single modality mono structural day. I’m good with the workout on its own. I just look at that one thing. Okay, running two Mondays in a row. I don’t want to ever fall into the habit of Mondays backing bys, Tuesdays chest and tries, whatever. That kind of, you’re doing the same thing each day of the week.

JR Howell (21:13):

I think something to mention also too is Dave talked about the mini retest mindset because I think we’re going to retest the run muscle up workout at the end of this little mini cycle. So I wonder if maybe just kind of prepping you for that. Let’s make sure we get out and run within another week and that’s why he put this in there on the Monday. It’s just something to think about

Taylor Self (21:40):

Next. This was like a classic Dave chipper.

JR Howell (21:46):

Yeah, I would say, I remember when I was looking at the workout each and every day, and I think having the guest programmer did for me just keep me a lot more engaged because I was almost trying to predict what was coming the next day based on what had been there. And a lot of times it kind of made me wonder, oh, maybe that’s just a bias in my programming that I expect to see a single leg movement, like a lunge or a step up when I haven’t seen one in 10 days and some people just don’t program that way. Oh, two or three hinge days in a row, maybe I wouldn’t do that. But there is something to be said for the variance being that it’s not constantly varied. If you’re always able to say, oh, well we hinged yesterday, we probably won’t hinge today. But this is classic, like you said, classic chipper. I would call it a for high level athletes.

Taylor Self (22:35):

Sprint chipper. Sprint chipper for

JR Howell (22:36):

Sure. And I think this is cool too because we haven’t done a lot of squatting for the first 10 days, right? If you wanted to do those full cleans, why not? I think that’s some freedom there and I would probably tell my classes the same things. Like, hey, it’s clean, so it’s anyhow, but if you think the 180 5 isn’t going to challenge you, don’t just go heavier either. Show me how light it is and go touch and go when you get there. Or do

Taylor Self (23:03):

Squa cleans, squa cleans. Yeah, I love that. And that’s for like you said, the top of the athlete or maybe five minutes flying. Cool. It make sure you read the workout or people are going to cry in the comments. Oh, oh, workout. Are they going to cry in the comments for time? 50 gh, HD situps, 40 alternating dumbbell snatches 30 chest bar pullups, 20 hand stamp pushups, 10 cleans, 50 pound dumbbells, dumbbell for men, 35 for women, 180 5 clean for men, 1 25, 1 35 for women. Ish. Ish. More hinging and not much squatting. Yeah, I mean, interesting. This is like two weeks of you’re not going to squat, but we’re going to blow that back out. We’re going to blow it at as out, bruh. Interesting thoughts. Five rounds for time, 20 box jumps, 24 inches for men, 20 inches for ladies and 25 kettlebell swings. 53, 35.

JR Howell (24:08):

Yeah, I got a few thoughts here. One, this is probably what holds me back from programming sometimes and what makes Dave what it is. The fact that it’s not five rounds of 20 and 20 or 25 and 25, it will always make me loose leaf tonight. I want to know why is it 1 25 and 100? Is it because you think that over the course of those five rounds, the box jump actually gets harder? So you’re trying to balance that out a little bit with having five more repetitions of the kettlebell each time. I would love to know little things like that. Or is it just because he is like, nah, not really. 20 plus five is 25.

Taylor Self (24:45):

You know what I think? Yeah, no, I think you’re onto something. I think when he looks at workouts and specific rep schemes, he very much so is looking at the time and duration that each set is going to take as the workout unfolds. And I think I saw a little bit of this when I was up there testing, so I definitely think that’s why the kettlebell swing is 25 reps is to balance it a little more with the 20 rep box jump. I think it’s 20 kettlebell swings. You’re finishing that in 40 seconds every round the box jump is going to start to take 50, 55, 60, 65, maybe 70 seconds. So I think that’s why,

JR Howell (25:19):

And this is another thing, you look at consecutive days and we looked at consecutive days last week, and this is just a small detail, but just something to think about. Also, a Tuesday and Wednesday you have deadlifts and then hang, you have dumbbell snatch from the floor, then you have kettlebell swing. So you’re going, pulling from the floor, pulling from the hang, pulling from the floor. Essentially a kettlebell swing is the hang hinging from the hang. So those are little details that I think about and I wonder was that purposeful or is that just like, ah, that’s just a coincidence.

Taylor Self (25:57):

Yeah, this is bussing bru.

Will Branstetter (25:59):

It’s general papa gen Z term,

Taylor Self (26:01):

Dude, I don’t think so, but I said bru and he goes, Ew. So it’s bussing bruh.

Will Branstetter (26:08):

This workout would destroy me. It would hurt

Taylor Self (26:11):

The 2025. Yeah, it’s a stinker. We did one, oh man, our class workout last week. It was so awesome. Five rounds for time, 21 Sumo dela high poles, 75 pounds for men, 50 fiver ladies, 12 burpee box jumps. Just a stinker. You got to go gas pedal from the start. It was nice.

Will Branstetter (26:29):

I hate anything that’s sumo.

Taylor Self (26:32):

I love that

Will Branstetter (26:33):

People, I hate sumo. The typos.

JR Howell (26:35):

When people see box jumps I’ve found, typically they just think like heart rate calves, maybe quads, but when do them with a explosive hip opening movement, like a sumo left high or a kettlebell swing, you cannot appreciate the amount of posterior, like the amount of glutes that you’re actually using. So people that don’t program, people that don’t do those two things jump and explosively open the hip in the same workout, try that

Will Branstetter (27:06):

Rest day. Rest day. You can read the book. How do you say

Taylor Self (27:09):


Will Branstetter (27:10):

Oh, Chriss, it’s a flower, right?

Taylor Self (27:12):

Yeah. Come on man. You’re a homeowner now you got to plant some criss ANUMs.

Will Branstetter (27:19):

I’m passing

Taylor Self (27:20):

By John Steinbeck

Will Branstetter (27:22):


Taylor Self (27:24):

50 foot overhead walking lunch, 21 burpees. We did this workout too as a class. I like this workout. I think when you’re programming for main site, it’s pretty clear that they’re not putting the affiliate first because trying to get 20 people in a class to walk 50 feet with a barbell overhead is a fucking nightmare.

JR Howell (27:48):

And if you want them to do it too, you’re probably doing 25 feet. You’re forcing them to put it down. And the whole point I would say is to just do your 50 unbroken now. Easy fix. Hey guys, we’re just going to do plate, lunch

Taylor Self (28:01):

Plate. Yeah, that’s what we did.

JR Howell (28:02):

Yeah, and if you’re moving fast on that, depending on what standard you’re using for the burpees, if I programmed this at the class, I would probably tell them to do it laterally over their plate just to make them go faster.

Taylor Self (28:14):

I wonder what my time was on this workout. I think it was around seven because I did it with a plate. It was a 55 pound plate. What date is this? August 25th.

JR Howell (28:24):


Taylor Self (28:25):

Okay. I’m just going to look back.

Will Branstetter (28:27):

Do you think Dave wrote these scaling?

Taylor Self (28:31):

No, they have content writers.

Will Branstetter (28:33):

That’s why I figured. I was like, there’s no way Dave dug up a link to or said, watch the overhead plunge.

Taylor Self (28:40):

A good friend of mine is a content writer for them a level four. He just passed his level four.

Will Branstetter (28:46):

Do you think they did the same thing for Ben’s programming or Ben wrote all of that?

Taylor Self (28:49):

He probably, I would imagine he wrote that, but I could be wrong.

JR Howell (28:55):

Yeah, I was just going to say for this too, something Taylor pointed out with week one when you had the push jerks and you had the hang snatch, you had the dip out and all this kind of stuff. Same kind of trend here. You’re still getting a lot of traps. You’re getting a lot of press out overhead, kettlebell swing dumbbell snatch overhead stability with the overhead walking lunge and the burpee. So you’re still seeing some trends from week one to week two that are very similar as far as movement patterns go. You’re not just seeing a ton of pulling on week two, even though we saw a ton of pressing on week one. You’re just kind of seeing a steady dose of everything.

Taylor Self (29:33):

It’s 7 49 on that workout with the plate.

JR Howell (29:37):

Alright, Taylor, you read this one.

Taylor Self (29:39):

So Saturday we’ve got a super unique format. You’re going to do five rounds of Cindy for time and then immediately go into five minutes to establish a heavy deadlift. Let’s say Cindy takes you of five minutes and 10 seconds. Then from five 10 to 10 10 you’re going to find a heavy single deadlift. Then at 10 10 you’re.

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