Strength/Skill 3 Snatch Pulls + 2 T&G Squat Snatches + 1 Overhead Squat A lot of you finally started finishing your pull without bending the elbows before hitting triple extension. Go as heavy as you can without pressing out the bar. I highly encourage using pulling straps. If you don’t have them here is a…
This week we continue with Olympic lifting complexes. While there are a couple of heavy workouts the loads are overall lighter than last week. Strength/Skill Every 2 Minutes for 12 minutes 3 Clean Pulls + Squat Cleans + 1 Split Jerk Drop the bar and set up on each pull and each clean. No touch…
Partner or Solo 76 Air Squats 76 Dumbbell Push Press (50/35) 76 ABMat Sit-Ups 76 Wall balls (20/14) 76 Burpees 76 Med ball twist 76 push-ups 76 Alternating one arm KB Swings (24/16) 76 Dumbbell Thrusters (50/35) 400m run with partner Rx+ = vest Muscle Gain This is week 2 of 4 following this particular…
Workout of the Day 7 rounds of: :40 ME Row Calories :20 Rest :40 ME Burpee Box-Jump-Overs 24/20″ :20 Rest At 14:00 begin- 14:00 1 Snatch @ 70% 15:00 2 Snatches @ 70% 16:00 3 Snatches @ 70% Rest until 18:00 and load bar… 18:00 1 Snatch @ 80% 19:00 2 Snatches @ 80% 20:00 3…
Mobility Thursday Focus Shoulder and Thoracic Spine Mobility Then Xtreme Strength and Kettlebell throwback workout. RKC Deep 6 5 Rounds of: 5 one arm swings 5 clean and press 5 squats 5 snatches 1 Turkish get up Finish entire complex on one arm and repeat on the other. Buyout Gymnastic Holds and Drills Three rounds…
Workout of the Day At 0:00 begin- 7 rounds of: :30 ME Row for Calories (yes, absolute ME) :30 Rest :30 ME Double-Unders :30 Rest At 14:00 begin- 14:00 1 Clean & Jerk @ 70% 15:00 2 Clean & Jerks @ 70% 16:00 3 Clean & Jerks @ 70% Rest until 18:00 and load bar……
Strength/Skill 5 Rounds of :30 work and :30 rest ME Deadlifts 185/125# Note: If you start feeling sloppy or one of your trainers says you’re getting sloppy drop weight immediately. I don’t care if you’re in the middle of your set. Go only fast or heave as you can do these well. Then 40 Wall…
The intervals are gone from the main workouts of the day but remain in the fat loss buyouts. The loads are going up this week so make sure you’re warmed up well before challenging the bigger loads. However, we’re continuing with weightlifting complexes. We won’t see classic powerlifts in the strength sections so please perform…
“OPT Repeatability Test” “Simply the hardest workout I have ever done, and brilliant in its design and purpose. The goal is to test your fitness level by testing your ability to recover. After going all out on round one, you rest twelve minutes, do it again, and then again in another twelve. How much fall…
Strength/Skill Squat Front Squat 4 x 8 Start at 70% and work to a max effort set of 8 Then 3 Rounds of the Following 1:00 ME Overhead Squat 95/65# :30 Rest 1:00 ME Double Unders :30 Rest 1:00 ME Toe 2 Bar :30 Rest 1:00 ME Shoulder to Overhead 135/95# :30 Rest 1:00 ME…
