Monday, October 23, 2017

Hello from Paul in Toronto!

Arrived in Toronto today and having a great time catching up and eating lots of delicious food. 


Back Squats

  • 3-5 Warmup Sets b/w (40-70%)
  • 5 Reps @ 75%
  • 5 Reps @ 80%
  • 5 Reps @ 85%

Same scheme has we worked on before, but now we should have some heavier weights based on the numbers from our last cycle. 

Strength Accessory Work

  • Front Squats x 25 Reps (5reps x 5sets)
  • Back Rack Forward Lunge x 30reps (6reps x 5sets)

Make these heavy. Alternate between these two movements. 

- Team 782


Saturday, October 21, 2017


I'll be up west for our Cross Country Provincials, but can't wait to hear about all the fun you have with this little workout. 

Some interval training, my favourite. Crush it for me. 


Going just hard enough. We'll talk pacing in interval training workout vs. a workout with no built in rest. Trying to get you moving faster per round by giving you that rest tomorrow. 


3 rounds - Rest 3 mins b/w each round

  • 30 DB/KB Snatches (alt. arms)
  • 10 Burpee Box Jump Overs
  • 300m Run 

17.1 with some running. Lovely.

- Team 782

Friday, October 20, 2017

Day 2 of the PEITF coming up!

And I'm taking off to Toronto this Sunday for a spontaneous adventure to see an old friend from Korea who is from England!

Had a fabulous day presenting about the importance of movement in the classroom in our afternoon session today. 

De-loading is wrapping up and next week we use our numbers from our percentages to crush out some big weight. 

But here is what we have in store for you tomorrow!


Ring Work - Muscle Ups - Squat Cleans Thrusters

We'll work you on the rings a bit to warmup and get you moving and touch on some muscle up work for those involved with that. Some things we will be working on with the rings are:

  • Ring Support
  • Ring Dips
  • Ring Pullups
  • Ring MU's


With a partner

3 Rounds 

  • 40 Partner WBS
  • 10 MUs/20 Strict (band) or Kipping Pullups or C2B/30 Ring Rows
  • 10 Cluster (185/125lbs) (135/95lbs) (95/65lbs)

Some high skill work here. Move with efficiency to clear through the WBS and then execute on your strategy for the next two movements. For most people it will be finding out a way to break up the reps efficiently. Challenge yourself on the pullup progressions and with the weight for your clusters. 

- Team 782

Thursday, October 19, 2017

Good evening ladies and gentlemen. 

Beautiful evening here at 782 with the sun shining after my field trip with Scott Steward to the farm. Hope you are all enjoying your week and all you teachers are looking forward to your time at the PEITF Convention to end the week. 

If you are interested in competing at all let us know. Our comp classes on Wednesday nights will be focused on preparing for the Island Throwdown, which is coming up in exactly a month, November 18th!



  • 5 Reps @ 40%
  • 5 Reps @ 50%
  • 5 Reps @ 60%

Little de-loading here too. Fix up your movement patterns and make sure you are moving well going into our next 3 weeks of strength work before we test some 1RMs. 


  • 50cal Row
  • 50 Russian KBS
  • 2 1/2 mins in a Farmers Hold (plates/KB/DB)
  • 2 1/2 mins in a Active Hang

10cal/10 Russian KBS/30sec Farmers' Hold/30sec Active Hang for 5 rounds. Focus on hard pulls on the rower, good positioning for the KBS and then work that grip strength with the next two movements. 

- Team 782

Wednesday, October 18, 2017

Back to our De-Load Week. 

Strict press on the menu tomorrow. 

This week is there for us to re-organize and tighten up our form and let our body reset back to normal before upping those numbers next week. 


Strict Press

  • 5 Reps @ 40%
  • 5 Reps @ 50%
  • 5 Reps @ 60%

These are gonna be real light. Deal with it and then hit some good accessory work. 


  • 30 Deep Ring Rows
  • 25 DB Strict Press
  • 20 Strict HSPU/Box Pushups/Pushups

Go through this anyway you would like. Maybe 5 rounds of 6/5/4. Go deeper than usual on the ring rows with your feet up on a box if necessary. 

- Team 782

Tuesdaay, October 17, 2017

If you were at 782 today you probably had the privilege of hearing about the legend of Joel Banks.

On Saturday morning he asked us if we needed another member on the CO-ED team. On Saturday afternoon he registered for the 5K run and planned on running different legs with different members of our 782 teams. On Saturday night he bought new rainbow coloured Asics running shoes from Hashems. He continued his adventure at Sport Chek purchasing full length compression pants and a long sleeve compression shirt. I got a message on Saturday night that started with 'Hey Chief'. He showed up on Sunday morning ready to run at Brackley Beach and from there went on to run a full marathon with one egg and and a packet of oatmeal in his belly. The smile didn't leave his face until kilometre 30, when he had an unfortunate tumble, but was back on his face, hair flowing in the wind, as he crossed the finish line with a full head of steam. Fans, fellow runners left in his wake, cheering for the man, the myth, the legend, Joel Banks. 

And on this day, October 15, 2017, a true legend was born. 


Power Snatches - Bar Facing Burpees - T2B/Knee Tucks/MB Situps


3 Rounds - 1min on - 1min off

  • ME Power Snatches (95/65lbs) (75/55lbs) (55/35lbs)
  • ME Bar Facing Burpees
  • ME T2B/Knee Tucks/MB Situps

Work Hard. Rest Hard. Try to keep your reps consistent through the 3 rounds. 

- Team 782

Monday, October 16, 2017

Too many good times to be told about the weekend. 

We'll have to update you as the week goes along and share as much as we can about an amazing day with an amazing group of people and a championship banner to take home!


Back Squat De-Load Week

  • 5 Back Squats @ 40%
  • 5 Back Squats @ 50%
  • 5 Back Squats @ 60%

After a couple of warmup sets get right to work. 

Should be light and it meant to reset your technique for the next 3 weeks. 


Not for time - for Quality

  • 100 Air Squats
  • 100 Situps
  • 100 Lunges

Partition the reps anyway you like. If you don't know what partition means, don't ask Juliette. 

- Team 782

Friday, October 13, 2017

Big Birthdays tomorrow. 

Mike Ives & T-Mac. Both coming in not a day over 25. 

And two of the fittest around. 

Time to get in our deadlifts to end the week!



  • 3 Warmup Sets b/w 50-70%
  • 5 Reps @ 75%
  • 3 Reps @ 85%
  • ME (1+) Reps @ 95%

You know the drill. Today use a belt if necessary. 


3 Rounds for Gold Standard Quality

  • 60sec elbow plank
  • 15 Double KB Deadlifts
  • 10 Back Extensions or Supermans

Little variation on the work from last week. 

- Team 782