https://thegaragechi.com/about daily 0.75 2020-10-27 https://thegaragechi.com/blog daily 0.75 2026-03-15 https://thegaragechi.com/blog/heavy-af-vol-14-drop-nxnpr-hnf4g-5zx6e-y4ylf monthly 0.5 2026-03-15 https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/e1bc543f-6351-443d-a27a-45a5d8acd086/Screenshot+2026-03-15+at+4.18.56%E2%80%AFPM.png THE GARAGE CHI GYM BLOG - haf vol 15 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/48512675-c3cd-490a-8856-bde622262c83/BANNERS+%282%29.png THE GARAGE CHI GYM BLOG - haf vol 15 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://thegaragechi.com/blog/heavy-af-vol-14-drop-nxnpr-hnf4g-5zx6e monthly 0.5 2026-01-29 https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/16b2069d-8c29-47c3-9791-7667cbfa4390/BANNERS.png THE GARAGE CHI GYM BLOG - HEAVY AF VOL 14 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/76fac674-5e15-413a-8352-dacd4e227484/DSC06682.jpg THE GARAGE CHI GYM BLOG - HEAVY AF VOL 14 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://thegaragechi.com/blog/heavy-af-vol-11-drop-nxnpr-hnf4g monthly 0.5 2026-01-29 https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/16b2069d-8c29-47c3-9791-7667cbfa4390/BANNERS.png THE GARAGE CHI GYM BLOG - HEAVY AF VOL 13 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/6b154f72-f8a3-4dd1-9ecd-ce179b3abd8c/23.jpeg THE GARAGE CHI GYM BLOG - HEAVY AF VOL 13 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://thegaragechi.com/blog/3rd-annual-turkey-trot-feat-peace-runners-773-amp-the-garage-chicago-gym-wwc2d monthly 0.5 2025-09-28 https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/98001447-7a97-4642-9be5-e5e3aad5cde1/TurkeTrot_1525.jpg THE GARAGE CHI GYM BLOG - 4TH annual turkey trot feat. peace runners 773 & the garage chicago gym - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://thegaragechi.com/blog/heavy-af-vol-11-drop-nxnpr monthly 0.5 2026-01-29 https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/eedab0cd-ebad-4a9e-88b5-6e7ec80ff3ec/1.png THE GARAGE CHI GYM BLOG - HEAVY AF VOL 12 Drop - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://thegaragechi.com/blog/heavy-af-vol-11-drop monthly 0.5 2026-01-29 https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/45b42569-456b-4abe-b21c-51370f694eec/BANNERS+%281%29.png THE GARAGE CHI GYM BLOG - HEAVY AF VOL 11 Drop - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/1fdd5ece-ff07-4dda-8763-8abd9b4ed93a/_DSC0155-Enhanced-NR-2.JPG THE GARAGE CHI GYM BLOG - HEAVY AF VOL 11 Drop - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://thegaragechi.com/blog/heavy-af-vol-10-drop monthly 0.5 2026-01-29 https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/50f765f3-e086-4fc5-875c-ded63b4f7a76/Screenshot+2025-06-07+at+10.33.23%E2%80%AFAM.png THE GARAGE CHI GYM BLOG - HEAVY AF VOL 10 Drop - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/3f47267d-f78d-43bb-8c25-0cd72fb8ddd2/BANNERS.png THE GARAGE CHI GYM BLOG - HEAVY AF VOL 10 Drop - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/fac3a253-fe0f-499d-a7c3-7de0c3066edf/Screenshot+2025-06-07+at+10.47.01%E2%80%AFAM.png THE GARAGE CHI GYM BLOG - HEAVY AF VOL 10 Drop On Monday, athletes' choice is back. You guys can decide which squat variation to work on - front or back. A reminder that either squat choice can bias different outcomes: a back squat tends to be more accessible, loadable, and utilizes the glutes a little more, while the front squat lends more to improve your overall squat technique and utilizes the quads a little more. Pick ya poison. If you want big quadsies like J-Money-Lord, go front. If you want to go heavy and work on ya booty, go back. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/6ebc3400-5453-4bdd-acf1-51d92d6ce66e/Screenshot+2025-06-07+at+10.59.22%E2%80%AFAM.png THE GARAGE CHI GYM BLOG - HEAVY AF VOL 10 Drop IF CHOOSING BACK SQUATS - HIGH VS LOW BAR BACK SQUATTING: If you’re fairly new to the gym or squatting, I would disregard this info - you have bigger things to worry about, like getting your hip CARs right. However, if you feel you’re somewhat of an OG and you’re planning to back squat, you might want to consider your bar position: High or low BB Back Squats. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/76634b57-5c03-48ba-83fd-50384decde1c/Screenshot+2025-06-07+at+11.03.41%E2%80%AFAM.png THE GARAGE CHI GYM BLOG - HEAVY AF VOL 10 Drop The secondary movement on Mondays will be a Dumbell RDL. You know the drill — slight bend in the knees, hinge from the hips, dumbbells track down close to the legs, spine stays neutral. Don’t turn it into a squat, and don’t rush the tempo — the magic’s in the control and the stretch. We goin’ heavy, so make sure to wear wrist straps. Additional movements on Mondays will be vertical jumps, some presses, and some side bends to finish out your main lifts. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/66acfa5b-d32f-4126-bb81-6153d552d5d5/Screenshot+2025-06-07+at+11.03.12%E2%80%AFAM.png THE GARAGE CHI GYM BLOG - HEAVY AF VOL 10 Drop - BB FLOOR PRESS The barbell floor press is a bench press variation performed while lying on the floor. It limits the range of motion by stopping the elbows when they touch the ground, reducing shoulder strain and emphasizing the lockout portion of the lift. We will perform this lift for the first four weeks of the program before switching to conventional bench press. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/ce362779-867d-46c5-98a4-b6dc09361166/Screenshot+2025-06-07+at+11.08.40%E2%80%AFAM.png THE GARAGE CHI GYM BLOG - HEAVY AF VOL 10 Drop - Our secondary lift on Wednesdays is going to be a KB Cossack Squat. I’m imagining your faces as you read that. Kinda like buying a taco from Star Lounge for the first time and getting charged $6. Not the biggest deal, but c’mooooooooon. See ya’ll Wednesdays. Ok, I’ll try sell you: Unlike traditional squats, the Cossack squat targets movement in the frontal plane (side-to-side). It stretches and strengthens the adductors (inner thigh muscles) and glutes, which are often tight and weak in most people. Cossack squats promote active mobility—the ability to control movement through a range, particularly the abduction and external rotation angles, which are key in achieving depth, stability, and preventing injuries related to compensation patterns in the regular squat. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/ddc37cf1-9ba2-45df-95e1-3ecc70ae8cb7/Screenshot+2025-06-07+at+11.17.51%E2%80%AFAM.png THE GARAGE CHI GYM BLOG - HEAVY AF VOL 10 Drop - The primary exercise on Fridays will be a choice of sumo or conventional banded deadlifts. Using a band to load a deadlift— is commonly referred to as accommodating resistance, which adds variable tension throughout the lift. As the bar rises, the band stretches and increases resistance, matching the natural strength curve of the movement (i.e., you’re stronger at the top than the bottom). This style of lift improves lockout strength, enhances speed and power, encourages explosive movement to overcome rising tension, and promotes better technique, since the band punishes poor bar path or loss of control. Banded deadlifts will be performed on ALL SETS. We will utilize bands for four weeks before switching to regular deadlifts. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/7e748336-fd3d-42f8-8dd6-5abea36564d6/Screenshot+2025-06-07+at+11.02.58%E2%80%AFAM.png THE GARAGE CHI GYM BLOG - HEAVY AF VOL 10 Drop - A single-arm dumbbell row will be our secondary movement on Fridays. We will use benches to create a tripod style stance, which will create a tone of stability, and I’d love for us to utilize straps. Along with deadlifts and single arm rows will be sprints or jumps, some overhead presses, and a rotational exercise to top your Friday HAF day. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/514cea92-2d75-4632-8a5f-a10e97e93a70/Screenshot+2025-06-07+at+11.24.42%E2%80%AFAM.png THE GARAGE CHI GYM BLOG - HEAVY AF VOL 10 Drop - My Saturday squad, During this cycle, as normal, your main block will be split into two parts, constrained max outs for 10min, then an EMOM for 10min. We’ll be performing 3 BB Squat Cleans with 2 additional front squats on top and finishing with a single push jerk. We’ll work on this for the first 10 minutes of the block, utilizing our constrained max outs. Then, for the second 10 minutes, we’ll perform a Snatch grip high pull EMOM for the remainder of the time using a percentage of the top set performed with the Complex. This is a little different than normal, switching the movement entirely to a snatch grip high pull for the EMOM. The snatch grip high pull is a weightlifting exercise that involves pulling the barbell from the floor to chest height using a wide, snatch-style grip. The movement emphasizes explosive hip, knee, and ankle extension (triple extension), followed by a powerful upward shrug and high elbow pull, keeping the bar close to the body. https://thegaragechi.com/blog/heavy-af-vol-9-drop monthly 0.5 2026-01-29 https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/50b8c5fd-abd0-4799-9c71-8ae80a23ef3c/11.png THE GARAGE CHI GYM BLOG - HEAVY AF VOL 9 Drop - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/a4644764-2177-46bc-b7a9-9a5e45c41b78/DSC00132.jpg THE GARAGE CHI GYM BLOG - HEAVY AF VOL 9 Drop - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/4ec729c2-69be-462d-a316-d017e312a536/0L7A9355.jpg THE GARAGE CHI GYM BLOG - HEAVY AF VOL 9 Drop - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/ef69eeb5-350a-41ec-9fbd-2f85b028388a/0L7A3400.jpg THE GARAGE CHI GYM BLOG - HEAVY AF VOL 9 Drop - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/3aac5925-3005-4581-8d5f-c1efdc5c072b/TGCPhotos-FEB%28C%29AidanKranz-56.jpg THE GARAGE CHI GYM BLOG - HEAVY AF VOL 9 Drop - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://thegaragechi.com/blog/61ahssuoe9yykg1uozjy0snsctk4ix monthly 0.5 2026-01-29 https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/43a4180c-0109-4708-8ded-f64cb6a3847b/BANNERS+2.png THE GARAGE CHI GYM BLOG - HEAVY AF VOL 8 Drop - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/b88aba1b-9f95-4ed8-8d52-459bf36747da/0L7A7834.jpeg THE GARAGE CHI GYM BLOG - HEAVY AF VOL 8 Drop - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/6597e2ca-3b7f-41f5-ba92-f4a4cf803158/0L7A2760.jpg THE GARAGE CHI GYM BLOG - HEAVY AF VOL 8 Drop - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/773e39d7-fa40-4c67-9a10-08c4d159ea3f/0L7A3219.jpeg THE GARAGE CHI GYM BLOG - HEAVY AF VOL 8 Drop - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/92a1c310-da8b-482d-a10f-15cb89685289/0L7A6509.jpeg THE GARAGE CHI GYM BLOG - HEAVY AF VOL 8 Drop - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/4e5da19e-5c82-4536-bd4d-d09306ce951e/Chi-Athalon-June15%2C2024134202A.jpg THE GARAGE CHI GYM BLOG - HEAVY AF VOL 8 Drop - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://thegaragechi.com/blog/why-the-garage-chicago-is-your-new-training-home monthly 0.5 2024-11-19 https://thegaragechi.com/blog/3rd-annual-turkey-trot-feat-peace-runners-773-amp-the-garage-chicago-gym monthly 0.5 2025-09-28 https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/1730377557692-OCP4I06W57BLD6OJ9GZ5/2022.11.24+-+The+Garage+-+Turkey+Trot-2013.jpeg THE GARAGE CHI GYM BLOG - 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3rd annual turkey trot feat. peace runners 773 & the garage chicago gym - IMG_1973.JPG https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/1730377595907-S5REWXQK9PQTV6S67FW0/IMG_1974.JPG THE GARAGE CHI GYM BLOG - 3rd annual turkey trot feat. peace runners 773 & the garage chicago gym - IMG_1974.JPG https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/1730377597402-XV0LI3LBEOQETCTDG6QU/IMG_1972.JPG THE GARAGE CHI GYM BLOG - 3rd annual turkey trot feat. peace runners 773 & the garage chicago gym - IMG_1972.JPG https://thegaragechi.com/blog/heavy-af-vol-5-drop-is-here monthly 0.5 2026-01-29 https://thegaragechi.com/blog/get-ready-heavy-af-program-vol-4-drop monthly 0.5 2026-01-29 https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/6f3760fc-1388-4a41-a85f-edf811932cbc/BANNERS+%284%29.png THE GARAGE CHI GYM BLOG - Get Ready: HEAVY AF PROGRAM VOL 4 DROP! https://thegaragechi.com/blog/rmz9wvum0uwkbb09cmqftoa9sfo25b monthly 0.5 2025-01-23 https://thegaragechi.com/blog/heavy-af-programming-vol-3 monthly 0.5 2026-01-29 https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/24f0a458-f888-49ee-a3b0-2422de67f91a/1.png THE GARAGE CHI GYM BLOG - Heavy Af Programming Vol 3 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/915bf1c3-3b90-465e-baf6-426f90ca6172/2.png THE GARAGE CHI GYM BLOG - Heavy Af Programming Vol 3 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/976dbda3-f0c8-4a1d-8307-27d2df84ed2d/3.png THE GARAGE CHI GYM BLOG - Heavy Af Programming Vol 3 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/37e2da0f-d643-4cc8-b509-a3886542fac3/4.png THE GARAGE CHI GYM BLOG - Heavy Af Programming Vol 3 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://thegaragechi.com/blog/chi-athalon-games-2024 monthly 0.5 2024-06-15 https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/1718373065961-Y7FO9SVHW628FXQRSG9H/1.png THE GARAGE CHI GYM BLOG - 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chi-athalon games 2024 https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/1718377406940-Y3UVEMIW0S2TRTZMDA26/2.png THE GARAGE CHI GYM BLOG - chi-athalon games 2024 https://thegaragechi.com/blog/blog-post-title-one-gff2r monthly 0.5 2026-01-29 https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/910dfdf4-7ed9-4f3c-83d8-aa4036abfbda/1.png THE GARAGE CHI GYM BLOG - Heavy Af Programming Vol 2 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/df87857e-b661-427e-b0e3-aebbd7d291e6/WEEK+BREAKDOWN.png THE GARAGE CHI GYM BLOG - Heavy Af Programming Vol 2 - Pick your squat. If you can’t decide, pick the squat option that brings you joy. If doing a particular squat means you’re less excited to hang out with us… well opt for the other. Variety is key. Ideally, you should switch it up frequently—no more than two consecutive HAF programs on the same squat. A new training stimulus would be incredibly beneficial! I’d also point out… Back squats place a higher demand on glutes and hips and have a higher overall load potential. While Front squats place a higher demand on the core, quads, and upper body. They allow you to get to a deeper position. And Front squats are also one of the best ways to strengthen your Olympic lifts like cleans, jerks and BB presses. Take note: Pauses will be performed in the bottom position of the squat! Your secondary main lift on Mondays will be a single-arm incline press. I’d like you to think about two things: Firstly, with unilateral movements, we should be resting between sides! Not sets. The main reason is that I want you to be able to give the same output on both sides. Naturally, going straight from one side to the other, the second side could be neglected because you’re in a fatigued state. Secondly, this is an UNDERRATED CORE EXERCISE! Find a great pressing position (back extended, shoulders retracted, and feet rooted to the ground) and focus on being as stable as possible! Your small internal core muscles will be getting a ton of work. The athletic movement on Monday will be seated box jumps, and the additional movements will be coach-designated (CD) hinge and rotational core exercises. Wrapping up a great Monday! https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/c24d5df7-6027-41c4-acf1-13815649ea67/WEEK+BREAKDOWN+%282%29.png THE GARAGE CHI GYM BLOG - Heavy Af Programming Vol 2 - Bench press is back! It is one of the few exercises in strength training that requires excessive spinal extension. Arch your back and pack your shoulders. This puts you in the best possible and safest position to press. Additionally, spinal extension generates the most tension in your posterior chain to stabilize your lift. It is best performed with a partner because safety comes first. Pauses in the bench press will be performed at the bottom position. Keep tension on the muscles touching the bar to the bottom of the sternum for your pauses. Your secondary main lift on Wednesdays will be dumbbell front-foot elevated split squats (FFESS). As the name describes, this variation has the athlete’s front leg on a platform or plate while their back leg is on the ground. This is a great secondary lift for some of my athletes with limited ankle mobility or a glute dominant/forward-leaning squat. The elevated front foot places a higher degree of flexion on the ankle and knee, creating a very upright position similar to those of people with a very upright, quad-dominant squat. Neither style of squat is wrong; know that my wider-stance/forward-leaning squatters— I was thinking of you when I programmed this. Overall, expect improvement in knee stability and improved strength and hypertrophy in the quads, glutes, and hamstrings. The athletic movement on Wednesday will be med ball throws. The additional movements will be coach designated (CD) rows and direct abdominal exercises. Wrapping up a spicy Wednesday! https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/aa8b14ae-eafd-4b68-9a20-dc2c66220922/WEEK+BREAKDOWN+%283%29.png THE GARAGE CHI GYM BLOG - Heavy Af Programming Vol 2 - PICK YOUR DEADLIFT!! That’s right. We’ve decided to add a choice here as well. But which deadlift should you go with? When it comes to sumo or conventional deadlifting, people typically are team sumo or team conventional, never really both. I am a big believer in being well-rounded. Everyone should be able to perform both types of deadlifts. So, just like squats, I will encourage you to switch it up when the choices are presented again. However, similar to your squat stance (feet out or feet forward), your anatomy will dictate where you feel more comfortable. Or which is more optimal for heavy lifting. People generally fall into two categories: Long arms and short torsos or short arms and long torsos. If you have long arms and a short torso, you should pull conventional. If you have a long torso and short arms, sumo suits your anatomy better. Additionally, strength and flexibility also affect which deadlifting style will be more comfortable. The conventional deadlift is better for those with strong glutes, hamstrings, and lower back muscles. Pulling sumo uses the quads and adductors to a greater extent than conventional but also requires above-average adductor flexibility. So, like a lot of answers in fitness, it depends. Talk to your coach. We’ll help you figure it out. Pauses for the deadlift will occur halfway up the shin, through the concentric portion of the lift (on the way up off the ground). Last thing about deadlifts: LOWER THE BAR SLOWLY TO THE GROUND. A slow eccentric in the deadlift teaches the lifter to brace and hinge properly to keep the bar close to the legs. Plus, a boatload of research shows: eccentrics can encourage greater muscle hypertrophy, neural activity, and greater force production than isometric and concentric muscle contractions. Basically, lowering your deadlift with control will almost always give you more bang for your training buck. The only time I want you to drop your deadlift from the top is when we test! “Allow the down to improve the up.” - me, I just made this up. Not bad. Your secondary lifts on Friday will be vertical pulls. We’ll continue to work on your pull-ups/chin-ups. Generally, I think we need to rely a little less on band assistance regarding our pull-up journeys. All the assistance is at the bottom, where most people need to develop pulling strength the most. A great alternative would be a leg-assisted pull-up on a barbell, which changes the demand and gives you the least assistance at the bottom. The athletic movement on Friday will be sprints, and the additional movements will be coach-designated (CD) overhead presses and frontal core exercises. This wraps up Feel Good Fridays. https://images.squarespace-cdn.com/content/v1/5f95f8d7f715ed5f00caf91a/3fbc6771-b18b-40e2-9532-e889d975681e/WEEK+BREAKDOWN+%284%29.png THE GARAGE CHI GYM BLOG - Heavy Af Programming Vol 2 - Saturday, HAF will continue to be Olympic lifting-focused. Through this program, I’ve decided to isolate cleans as the primary movement for one block. The secondary lift in the other block is either a split jerk or a missed lift—athletes’ choice. I will integrate specific drills this time to help develop technique and confidence in our lifts. All levels are welcome! This will be a great opportunity to learn Olympic lifting for the first time with yours truly. Or a great way to progress your technique without missing out on our other lifts. Athletes who are inexperienced in Olympic lifting generally should not be following the % progression through this program. Instead, focus more on accumulating lots of practice with lighter weights. TGC TIP: If you can regularly take Saturday HAF and are new to Olympic lifting, I’d highly recommend Front Squatting for your Monday lift. Squad, let me know if this email was helpful. And if there is anything you want me to include or discuss in the future. 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