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:...

2.16.18

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...

2.14.18

Deadlift EMOM: Every 2 Min on the Min x 10 Set 1: 10 @ 55% Set 2: 10 @ 65% Set 3: 8 @ 75% Set 4: 8 @ 80% Set 5: 6 @ 85% Conditioning:  Every 5 min 20 minutes (4 sets): 20/15 Calorie Row 10 Box Facing Burpee Box Jump Overs (24″/20″) 15 Knees to elbows 20 Thrusters...

2.13.18

A.Three sets of: Back Squat x 6-8 reps (a weight you can do unbroken) *Rest 60 seconds Supinated Grip Bent-Over Barbell Row x 6-8 reps (a weight you can do unbroken) *Rest 60 seconds Hollow Body Roll to Superman x 2 rolls each way 3x (6) Rest 60 seconds B. For time:...