August 17, 2016

8.17.16 Wednesday

Strength Take 10 minutes to practice and establish Clean & Jerk weight for the workout Conditioning TEST 3: 10 minute EMOM: 10 Bar Facing Burpees 1 […]
August 16, 2016

8.16.16 Tuesday

Strength: TEST 1:   Max L-sit Conditioning: Test 2: Run 1 Mile Rest 2 mins then… 50 Goblet Squats 30 Pull Ups (Ring rows) 30 Cal […]
August 15, 2016

8.15.16 Monday

Week8/8 test week! Refer back to week 1 June 27th 2016 Strength Take 25-30 Min to Find 1RM Back Squat A recommendation for working up to […]
August 12, 2016

8.12.16 Friday

Strength 5×3 Overhead Squats (this week add 5-10 pounds from 4 weeks ago) Notes: Notes: Warmup and perform 5 working sets, starting around 65% and building […]
August 11, 2016

Thursday 8.10.16 Strength and Conditioning

Thursday Gymnastics Skill Spend 10-12 minutes practicing Pistol Progression Drills: -Double Leg Deck Squats -Single Leg Deck Squats -Partial ROM Pistols on Box -Full ROM Pistols […]
August 10, 2016

Wednesday 8.10.16 Strength and Conditioning

Strength Every 90 seconds for 12 Minutes: 2 Power Clean + 2 Front Squat + 1 Push Jerk Notes: Focusing on good form and technique. You […]
August 9, 2016

Tuesday 8.9.10 Strength & Conditioning

Strength Strict Chin Ups Ups 5×3, rest 60 sec Bent Over Barbell Row – 3×10, rest 60 sec Notes: Focus on keeping your midline nice and […]