A. Front rack lunge step; 4 x 10 steps *alternating, rest 60 seconds B. Reverse hyper; 5 x 8-10 @ 50% of BS C. Weighted CTB pull ups x 2-3 x 3, rest 90 seconds + 10.8.6.4.2 10′ deficit HSPU MU RESULTS: A. 185 B. Reverse Hypers weren’t happening –I subbed 3×20 hip extensions C. […]
A. CG RDL @ 33X1 tempo x 4 x 6 sets, rest 90 seconds *not too heavy B. Strict Shoulder press x 2-3 @ 80-85% x 6 sets, rest 2 minutes + 60 sec. aD sprint @ max effort rest 5 minutes x 6 rounds + side plank hold x 30 sec. per side x […]
A. back rack bulgarian split squat x 5/leg x 4 sets, rest 60 seconds bt. legs B. Single leg db dead lift x 5/leg x 3 sets, rest 60 seconds + 8 minute amrap 3 rope climbs 20 cal on aD 3 muscle ups 20 cal on rower -rest 4 minutes- 8 minute amrap 10 […]
A. Reverse hyper; 4 x 8-10, rest 60 seconds B. Front squat; @ 55% of 1 RM + 40# in chains per side – 2 reps on the 60 seconds + 400m run @ 1:10 pace plank hold for 50 sec. rest 5 minutes x 5 rounds RESULTS: A. 140-150 B. I didn’t have chains so I […]
A. Power Clean + push jerk – build to a tough double TnG B. Power Snatch – build to a tough double 10 minutes + 7 minute amrap 30m sled push @ bwt 30 m sled drag @ bwt 30 double unders -rest 10 minutes- 7 minute amrap 3 clean and jerks @ 115 3 […]
A. Back Squat; 5 x 5, rest 2 minutes B. Snatch balance; 10 x 1, rest 50 seconds + 18 minute EMOM odd = 4 muscle ups even = 3-4 p – HSPU @ 6″ deficit + plank holds – 60 sec. hold w/ 10# on back / rest 60 seconds x 3 RESULTS: A. […]
A. Snatch grip RDL; 4 x 8, rest 60 seconds B. Split Jerk; 8 x 1 @ 87% of 1RM + 5 rounds for time 12 DL @ 155 9 hang power cleans @ 155 6 S2O *not looking for an all out effort above.. but steady movement and smooth TGU – 5/h @ tough […]
A. Hang Snatch; 2.2.2.2, rest 2 minutes B. Clean – every 30 sec. do 1 rep @ 75% of 1RM x 10 minutes + 10 muscle ups 20m Front rack walking luge step @ 115 20m handstand walk 20m front rack walking lunge step @ 115 10 muscle ups RESULTS: A. 155,165(f-1), 165,165 B. 220# […]
A. DB single leg dead lift; 3 x 8/leg, rest 45 sec. bt. legs B. Rack pull; 3 x 3, rest 2 minutes C. Push jerk; 4 singles @ 77% of 1 RM x 4 sets, rest 2 minutes + 20 sec. row sprint @ max effort rest 4 minutes x 10 RESULTS: B. 455 […]
A. Snatch balance – 2.2.2.2.2.2.2.2, rest 75 seconds B. High Hang snatch – 1 rep EMoM x 12 minutes + 30 hang squat cleans @ 135 30 CTB pull ups 30 cal on rower RESULTS: A. 165, 170, 170,175,175, 175, 180, 180 B. 115, 120,130,135,140,145,150,155,160,160(f), 160, 160. I started way too light with this. I […]
