Strength
Bench Press 4 x 8
Then
The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
Buyout
4 x 8 Dumbbell Bench Press
4 x 8 Triceps cable push downs
Strength/Skill Every 90 Seconds for 9 min: 2 Pause Power Snatch + 3 Overhead Squats @ 60% Start with the bar on the ground pull to the knees, pause for 3 seconds and then power snatch the bar. Then 3 rounds for time of the following 50 Double Unders 20 Bar Facing Burpees 15 Snatches,…
Bring your friends, food and libation to tailgate during the MYZONE mep finale at 5:30 pm December 21st. Feel free to join in on this workout or watch as the battle for the top five spots is still really close and heating up. If you’re wondering how the MYZONE system will work for you we will…
Strength/Skill Front Squat 5 x 8 Stay light and make depth on every rep. Remember there is NOT or at least not supposed to be in an inverse relationship between depth and weight/intensity and/or depth and fatigue. In other words just because the weight is heavy or you’re fatigued is not a reason to squat…
Strength/Skill
Every 90 Seconds for 9 min:
3 Squat Clean + Split Jerk @ 60%
(Jerk every clean)
Then
Complete as many rounds as possible in 15 mins of:
20 Push-ups
50 Air Squats
(Main Site Workout 11/22/18)
Buyout
10 x 10 Russian Kettlebell Swings 24/16kg
Strength
Bench Press 4 x 8
Then
Alternating EMOM for 20:00 of:
Even – 2,4,6,8,10,10,8,6,4,2 Thrusters 95/65
Odd – 8 Knee To Elbows
Buyout
4 x 8 Dumbbell Bench Press
4 x 8 Triceps cable push downs
Strength/Skill Squat 5 x 8 Stay light and make depth on every rep. Remember there is NOT or at least not supposed to be in an inverse relationship between depth and weight/intensity and/or depth and fatigue. In other words just because the weight is heavy or you’re fatigued is not a reason to squat higher.…
Everything has been super heavy so the next two weeks are deload weeks. Yes, 2 not one. Again this doesn’t mean easy it just means nothing super heavy and lower intensity. Take care of your body because open prep begins January 1 or 2. Strength/Skill Every 90 Seconds for 9 min: 1 Squat Snatch + 3…
Linda AKA Three Bars of Death 10-9-8-7-6-5-4-3-2-1 reps, for time of: Deadlift, 1.5x bodyweight Bench Press, 1x bodyweight Squat Clean, 0.75x bodyweight How to scale: First calculate Rx weight then choose a multiplier for that weight. Use 90%, 80%, 70% until you arrive at a number appropriate for your strength. Sets don’t have to be…
Strength/Skill 5 x 8 Squat Use 80% of 8 rep max determined on Tuesday for all sets. Then Franzilla For time: 15 Thrusters, 95/65 lbs 15 Pull-ups 12 Thrusters, 95/65 lbs 12 Pull-ups 9 Thrusters, 95/65 lbs 9 Pull-ups — then — 12 Thrusters, 135/95 lbs 12 Chest-to-bar Pull-ups 9 Thrusters, 135/95 lbs 9 Chest-to-bar…
