June 30, 2017

Friday 6.30.17

Tall cleans 5 sets of 3 Pausing Squat Clean Set #1 – 1 Rep 50% of 1RM Clean Set #2 – 1 Rep 53% of 1RM […]
June 29, 2017

Thursday 6.29.17

15 minutes – build to 20 rep max bench press. Don’t rack the bar until 20 reps. 4 rounds 8-15 Dumbbell chest press 8-15 Dumbbell bicep […]
June 28, 2017

Wednesday 6.28.17

On the oo:00 … barbell cycling   50% of 1rm clean and jerk. Goal is to hang onto barbell the for entire reps insi “Freight Train” […]
June 27, 2017

Tuesday 6.27.17

STRICT GYMNASTICS For quality. Alternate between the stations, treat as an amrap but rest as needed. Minutes 0:00 – 5:00: 3 Pausing Strict HSPU (pause for […]
June 26, 2017

Monday 6.26.17

1. 5 Sets, building to a Heavy: Pausing Overhead Squat + Overhead Squat All repetitions taken from the rack. On the first repetition, a two-second “dead […]
June 23, 2017

Friday 6.23.17

Part #1 – Jerk Balance (Video) 3 Sets of 3 – Empty Barbell 3 Sets of 3 – Light Load (<50%) Part #2 – Tall Jerk […]
June 21, 2017

Wednesday 6.21.17

HANG POWER CLEAN: On the Minute x 10: Set #1 – 3 Hang Power Cleans @ 60% of 1RM Set #2 – 2 Hang Power Cleans […]