Did you read yesterday’s post and blog share from Yasha? Strength Pause Front Squat 4 x 8 Pause 3 seconds at the bottom of each squat. DON’T RELAX OR SIT IN THE BOTTOM. The purpose is to be able to ACTIVELY hold the bottom of a squat and come up hard and fast. Sitting or…
Today is a super high volume day with a ton of extra work so stick with the program and make it happen. Take a moment to read this post from Yasha Kahn. I first met Yasha 3 years ago at Waxmans Gym in Los Angeles where he was helping translate for Dimitry Klokov and Ilya…
Strength/Skill 1) Every 2:00 for 10:00 (5 total sets): 3 Position Squat Clean and Jerk *Begin at 60-70% of 1rm & increase to a max for the complex. All three reps should be completed without dropping the bar or pausing on the floor. Rest 2:00 before beginning #2. 2) 1 ME UB Set of…
Strength/Skill Every 1:30 for 9:00 (7 total sets): 3 Position Squat Snatch Add weight every set working toward a max on the 5th or 6th set. If you miss drop weight. Perform 10 bar facing burpees for every missed rep after the EMOM is complete. Then 15:00 AMRAP (adding 3 reps per round) of: 3…
Remember class is at 8am today.
5 RFT
30 double Unders
30 Toes to Bar
Buyout
5 min AMRAP
3 Muscle Ups
7 V-Ups
Class is at 8 and the gym is closed at 9 for the David Fleming masterclass Strength/Skill 10X1 Squat Clean & Jerks @ 85% – rest exactly 60 seconds between reps. Please use the extra racks and share bars with a person of very similar strength to keep rest down to a minimum. Then 50…
Strength/Skill 10X1 Snatch @ 85% – rest exactly 45 seconds Then 15 Minute AMRAP 15 Row for Calories 15 HSPU (kipping is allowed – open standards from ’15) 15 OHS 115/75# Buyout 4X1:00 ME Double-Unders (the goal is to speed up your tempo and get as many reps as possible in 1:00, not just do…
Back Squat 4 x 8 work up to 8 rep max Then 15 Squat Clean @60% bodyweight Rest 2 Minutes 12 Squat Clean @80% bodyweight Rest 2 Minutes 9 Squat Clean @100% bodyweight Buyout 4X8 Inchworm + Hollow Hold (3 count hold) – rest 90 sec. Bonus Buyout 20 minute AMRAP of the following: 12…
Strength/Skill 5X3 T&G Power Cleans + 3 Jerks – work to a max for the complex, rest exactly 90 sec between sets Then 3 rounds of*: 3 Rope Climbs 15′ 15 OHS 135/95# 2 Rope Climbs 15′ 10 Shoulder to Overhead 135/95# *If you complete all 3 rounds in under 10 minutes record your time…
Strength/Skill 1) Every 2:00 for 12:00 (7 total sets): 3 Position Squat Clean (hang at power position -> hang at knee -> floor) + 1 Jerk (after all three cleans) *Begin at 60-70% of 1rm & increase to a max for the complex. All three reps should be completed without dropping the bar or pausing…
