Happy New Year
Max Effort Upper Body
Push Jerk : 1 Rep Max
Tate Press 4×10
Then:
Complete as many rounds as possible in 10 mins of:
1/2 Gasser
10 Ring Dips
10 Box Jumps, 30/24 in
Buyout
4×20 Triceps rollbacks
3×10 alternating kettlebell sotts press
Every 1 min for 10 mins:
2 Clean & Jerks, 90% 1RM
Deficit Clean Lift Off 10-10-10-10-10
Then:
3 rounds for time of:
7 Jerks, 115/75 lbs
7 Toes-to-bars
50 Double Unders
Buyout
Kettlebell Goblet Squat 10-10-10-10
(Hold Bottom for 2 seconds on every rep)
HAPPY NEW YEAR!!
Max Effort Lower Body
Deadlift 4″ Block : 1 Rep Max
Then:
21-15-9 reps, for time of:
Back Squat, 1x bodyweight
Deadlift, 1x bodyweight
Burpees
Buyout
Straight Leg GHD 4×20
Banded Hamstring Curls 100 reps
Morrison U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is…
Max Effort Lower Body
Sumo Deadlift : 1 Rep Max
Snatch Grip Deadlift 3×10
Then:
Power Elizabeth
Every 1 min for 10 mins do:
2 Power Snatches, 70% 1RM
1 Overhead Squat, 70% 1RM
Then:
Jeremy
EMOM 10 Minutes 2 Power Clean 70% 1RM
Then
Mini DT
5 rounds for time of:
9 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
3 Push Jerks (135/95)
Buyout
3×20 Deficit liftoffs with snatch grip
Yesterday Sunday December 22 Cynthia and I appeared on The Sports Psychology Hour With Dr. Andrew Jacobs which airs every Sunday from 7-8 am on 810 WHB TV Dr. Jacobs is a very old friend of mine from my competitive track career where my work with him was instrumental in winning the 1985 USA indoor Track…
Dynamic Effort Lower Body
Box Squat 10×2 at 70% 1RM
Dynamic Effort Band Conventional Deadlift 7×1 at 50% 1RM
Then:
3 rounds for time of:
10 Deadlifts, 275/185 lbs
10 Burpee (Bar Facing)s
25 Double Unders
Buyout
Banded Good Mornings 100
Working in teams of 2,3 or 4
For time: 200 Double Unders
— then —
Snatch, 5000 lbs
Clean & Jerk, 10000 lbs
— then —
200 Double Unders
