Laura Phelps-Sweat 510lb bench press Strength/Skill Bench Press 5 x 3, using heaviest weight per set Weighted Pull-ups 5 x 1, go for 1 rep max. Then Helen 3 rounds for time of: Run, 400 m 21 American Kettlebell Swings, 24/16 12 Pull-ups Buyout Fat Loss 40 Dumbbell Snatches 400m KB Farmers Carry 32/24kg (single…
Strength/Skill Every 90 Seconds for 6 minutes 3 Snatch Pulls @ 125% of heaviest snatch (squat of power) Take a very short break Then: Every 90 Seconds for 6 minutes 1 Squat Snatch. Go as heavy as you can without pressing out the bar. If you miss once go ahead and try it again but…
Strength/Skill Every 1 Minutes for 6 minutes 3 Clean Pulls @ 125% of heaviest clean (squat or power. Use pulling straps if you got them.) Take a very short break Then: Every 1 Minutes for 6 minutes 1 Clean and Jerk. Go as heavy as you can on the clean and jerk without pressing out…
Solo or Partner The Hateful 8 Run 800 meters Then 8 Rounds for Time 8 Push-UPS 8 ABMAT Sit-Ups (Rx+: GHD Sit-ups) 8 Air Squats 8 Pull-ups 8 Deadlift (95/65) 8 Hang Power Clean (95/65) 8 Shoulder to Overhead 8 Calorie Row Run 800 meters Muscle Gain This is week 3 of 4 following this particular program.…
Strength/Skill Squat 5 x 5 Perform first set at 80% and work up to the heaviest possible set of 5. Then 3 rounds for time of: 3 Muscle Ups 7 Clean & Jerks 205/135# 21 Bar Facing Burpees Buyout Fat Loss 8 rounds (Perform without a clock but keep moving the entire drill. Weight on…
Mobility Thursday
Psoas issues and solutions
Then
3 5:00 AMRAPS of-
30 KB Snatches (15R/15L) 24/16kg
20 V-Ups
40 KB Russian Swings 24/16kg
20 Row Calories
1:00 Rest after each 5:00 AMRAP
Buyout
Gymnastic Holds and Drills
:30/:30
Chest To Bar
L Seat
Hanging Hollow Body Hold
Strength/Skill Bench Press 5-5-5-5-5, using heaviest weight per set Weighted Pull-ups 3-3-3-3-3, using heaviest weight per set Then 4 rounds of: 20 Front Rack BB Lunges (alternating)* 75/55# 15 Hang Power Snatches 75/55 Rest 1:00 between rounds – after the 4th round, rest 1:00 then… 50 Burpee Box Jump-Overs 24/20″ Buyout Fat Loss Jeremy 21-15-9…
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…
