2.20.18

STRENGTH/SKILL STRICT SHOULDER PRESS @ 20X1 tempo * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5...

2.19.18

STRENGTH/SKILL: Every 2 minutes, for 12 minutes (6 sets) of: 2 Power Cleans + 2 Front Squats *Sets 1-3 – 70-75% of 1-RM Clean *Sets 4-6 – 75-80% METCON  Three rounds for of: 10 Deadlifts (315/215 lbs) (215/185) 20 Pull-Ups Immediately followed by. . . Three rounds of:...

2.17.18

“12 Days of Love” 1 250 Meter Row 2 Muscle-Ups (3 pullups/3 ring dips = 1 Muscle up) 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Strict Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each...

2.16.18

STRENGTH/SKILL: Every 2 minutes, for 8 minutes (4 sets): Muscle Snatch x 2 reps Followed by… Every 2 minutes, for 10 minutes (5 sets): 2 Power Snatch @ 70-75% of 1-RM Snatch ADVANCED: Buy In: Run 800 Meters immediately followed by… 3 rounds of: 10 Dumbbell Push Press...

02.15.18

Practice handstand kick-up to wall. Go over proper set-up and POP once in HS position. Then: 2 rounds of 5 kick-ups with a 5-10 sec. hold 5 hollow holds for 15″ PURPOSE: Use the first round as a gauge for others. Match or beat first round. COMPETITION: Against a...