A. 4 Sets: 5-7 Front Squat @ 42X1 Weighted Pull-Up x 3 B. AMRAP 9: 5 Hang Squat Cleans (135/95) 10 Toes to Bar 15 Box Jump Overs (24/20)
2018 08 01
Wednesday August 1, 2018 (Sport)
A. 7 Sets: Snatch Lift-Off x 3 *3 sec pause at the knee B. 5 Sets: Deadlift x 4 Rest 2 Min *5 working sets building to a tough, yet technically sound 4 C. 3 Sets: Barbell Hip Thrust x 12 *full glute squeeze to open hip completely Rest 30-60…
2018 07 31
Every 11 Min x 3 Sets: 35/25 AB Cals (or 40/30 Cal Row if needed) 100ft Sled Sprint (or Box Push if needed) 330m Run Score = middle time
2018 07 31
A. 10 Sets: 3 TnG Squat Cleans @ 60% of 1RM + (10-20) lbs 1 Min Rest B. 10 Sets: Weighted Rope Pull-Ups x 2 *5 sets with each hand on top C. 6 Sets: 7 Strict HSPU Rest 30 Sec Max Strict Ring Dips Rest 2 Min D. 5…
2018 07 30
A. 4 Sets: 5-7 Romanian Deadlift @ 42X1 Weighted Dips x 3 B. 6 Rounds: 40 Double Unders 10 Alt DB Snatch
2018 07 30
8 Sets, Rest 1 Min between sets: Sets 1,3,5,7: 2 Rounds 8 Thrusters (45/35) 6 Bar Facing BurpeesSets 2,4,6,8: 15 Russian KBS (53/35) 15/12 Cal Row
2018 07 29
A. 5 Sets: Overhead Squat @ 33X1 Rest 2 Min *work to a tough triple B. 3 Sets: Front Rack Split Squat x 6-8 (each) Accumulate 35 Sec Hanging L-Sit Cross-Over Step-Up x 10-12 (alternating, unweighted) Bent Knee Hollow Body Hold x 35 sec *focus on recruiting as many muscles…
2018 07 29
Saturday July 28, 2018 (Sport)
A. 5 Sets: Hang Clean x 3 *2 sec pause just above the knee B. For Time: *change own weights 21-15-9 Thrusters (115) Chest to Bar Pull-Ups 15-12-9 Thrusters (135) Bar Muscle Ups 9-6-3 Thrusters (165) Ring Muscle Ups C. 2-3 Rounds: Pigeon Stretch x 1 Min (each) KB Lat…
2018 07 27
With a Partner, 2 Rounds: 30 Squat Cleans (155/105) 45 Pull-Ups 60 Walking Lunges
2018 07 27
A. AMRAP 20: 250m Row 20 Wallballs (30/20) 15 KBS (70/53) 10 Burpees to 6" touch *the loads should allow for rounds to be mostly unbroken B. 5 Sets: Push Press x 5 Rest 1 Min Pendlay Row x 5 Rest 1 Min C. 4-5 Sets: Oblique Opener x 1…
2018 07 26