Altus Barbell Club

Offer extended…

The HCU - BFC stands with unwavering gratitude for our veterans who have courageously defended the stars and stripes. From the Lone Star State to the farthest corners of this great nation, their sacrifice echoes in the heart of every Texan, reminding us that freedom is not free. To our veterans, thank you for your bravery, your service, and your indomitable spirit – you embody the true spirit of the red, white, and blue.

Deadlift must to be one of the best ways to end the week.

If you are looking for a strength and conditioning program, come check us out.

Our schedule
Monday - Thursday
5:05 am
12 pm
4:30 pm
5:30 pm
6:30 pm

Friday
5:05 am
12 pm
4:30 pm

Monday-Friday our members step into this room and leave the outside world at the door. For the next 60 minutes, they are free from the pressures of the world as they feel the pressure of the iron upon their backs. With each rep, they move closer to a stronger physical and mental version of themselves. The iron does not lie. The iron does not make you comfortable, but you become comfortable with being uncomfortable. Comfort kills. Let us not be among it’s victims. If you tell yourself “tomorrow,” remember a series of tomorrow’s quickly becomes weeks, and weeks roll into months-years-decades-finally, the Big Sleep. Remove tomorrow from your mouth and replace it with “today.” Today, you are given breath and opportunity, and we welcome you.

What’s in the box?

Everything you need to make you an ULTIMATE WARRIOR!

Squat
1 x 10 bar
2 -3 sets x 2-5 reps @35%-55%
75% x 5 + chain, 85% x 3 + chain, 95% x 1+

Wednesday, July 19, 2023
8
Thompson Band
Bench + Chain
1 x 10 bar
2 -3 sets x 2-5 reps @35%-55%
65% x 5 + chain, 75% x 5 + chain, 85% x 5+
*ALL % taken from TM.
*CAP PR set at 10RM
"Incline 3 x 10 @ (12RM)
Use prior weeks est. 12RM
"

Dips 3 x 10
DB Incline Flyes 2 x 15

3 x 5 Pike-Ups + 5 Push-Ups

Week 3, Day 3, Wednesday, June 21st

Warm-up. Dynamic – Soft Tissue - Mobility

Main. Barbell Bench

Warm-up Sets. 2 -3 sets x 2 – 5 reps @35% - 60%

WORK SETS. 70/80/90+ x 3

Supplemental. 2 x 3RM Floor Press, Wide Grip

Accessory 1. 2, 2 x 12, 8 Machine Bench Press

Accessory 2. 3 x 12 DB Incline Presses, 45˚

Moving Events. 5 min EMOM 5 Rower Pike Ups + 5 Rower Push-ups

Tuesday, June 20, 2023
Open with…
Sled Drags 1 x 400 m. Push, pull, extend.
Then,
Strength – Conditioning
6 min EMOM
• 3 Box Jumps
• 8 Yates Rows
6 min EMOM
• 6 Zottman Curls ( 3 Reverse Curl into Supinated Curl, 3 Hammer Curl into Supinated Curl)
• 8-10 Russian KB Curls
CORE
3 Rounds
• 5-8 GHD Back Extensions
• 5 Med Ball Tosses per Side