Today is a strength workout from coach Liam "Taku" Bauer. We are featuring four weeks of workouts from Taku. To learn more about him and his workouts, read our feature interview or visit his website at


1. Clean Width Deadlift & Shrug
2. Front Squat
3. Glute-Ham Raise
4. One Arm Pull-down
5. Standing Press
6. One Arm Row
7. Towel/Board Bench Press
8. Land-Mine Anti-Rotation
9. Plank to Pike Up + Static Hold


Movement 1: Perform 3-4 sets of 3 reps each, rest 90-120 seconds between sets
Movements 2-7: Perform 1-3 sets of 5 reps each, rest 90 seconds between sets
Movements 8-9: Hold for 60-90 seconds each


For each strength exercise, choose a weight that you feel will allow you to barely complete the recommended number of repetitions.


Post numbers of sets and weights used to comments below.