Strength/Skill
7X1 Paused Squat Snatch (3 count pause at knee) – work to a max single for the day, rest as needed. Not EMOM but 20 minute time cap
Then
3 rounds for time of:
Run 400M
21 American Kettlebell Swings 32/24kg
12 Bar Muscle-Ups
Swolestice Prep
3 x 1000m w/ 3 min rest
Strength Wendler Bench Press Cycle Week 4 3 X 5 @ 65, 75, 85% Then 21-15-9 of: Wall Balls 24/14# Target 12’/10’ Power Cleans 135/95# Buyout Bench Press 4 x 10 Lying Tricep Extensions 4 x 10 Extra Buyout Wallballs 4×10 Throw for max height. If you aren’t throwing WELL beyond the 12’ mark get…
DetailsStrength/Skill Every 2:00 for 10:00)- 2 Power Clean & Push Jerks* *Begin at 70% of 1RM Power Clean & Push Jerk and add weight each set until you can no longer complete 2 reps. When 2 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Press outs are misses. Set…
DetailsMURPH IS NEXT MONDAY AT 9AM. BRING YOUR FRIENDS, KIDS AND PARENTS. CHRIS CAKES WILL BE AT THE GYM WITH UNLIMITED PANCAKES, SAUSAGE AND TANG FOR $5. CYNTHIA IS ALSO PLANNING A KIDS MURPH AS WELL THIS WEEK ALSO STARTS THE FINAL PUSH FOR THE SUMMER SWOLESTICE ON JUNE 18TH Strength Wendler Squat Cycle Week…
DetailsSIGN UP FOR OUR MEMORIAL DAY MURPH HERE. BRING FRIENDS NO BRING ALL YOUR FRIENDS. This is a little less than a half Murph and it’s coming soon. Let’s get ready! With a partner complete the below. 4 Rounds of the following: 4x200m relay (you go, I go fashion until each have completed 400m) 24…
DetailsWendler Deadlift Cycle Week 4
3 X 5 @ 40, 50, 60%
Then
4 rounds for time of:
4 muscle ups
5 Ground To Overheads, 115/85 lbs
25 Double Unders
Buyout
4 x 10 Straight Leg GHD
4 x 5 Romanian Deadlift @ 70%
Strength/Skill
Every 1 minutes for 10 minutes
3 power snatch @ 60%. Press outs are misses.
Then
4 rounds for time of:
Run 400m
7 Power Snatches 115/75#
7 OHS 115/75#
Rx+= 135/95
Swolestice Prep
3 x 1000m w/ 3 min rest
Strength Bench Press waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00 – before starting use a few sets to work up to an 8rm and begin the waveload there, up from last week. Then 5 rounds for time of: Front Squat*, 70% 1RM, 30 secs Rest, 30 secs Shoulder Tap, 30 secs Rest, 30 secs *Rx…
DetailsStrength/Skill Every 1 minutes for 10 minutes 3 power clean + Jerks. One power clean and jerk for each rep. No touch and go don’t rush. Press outs are misses. Then 5 rounds of: 1:00 ME Thrusters 105/75# 1:00 ME T2B 1:00 Rest Capacity Buyout 40:00 AMRAP with HR between 140-150BPM: 100′ Kettlebell Farmers…
DetailsIts Deload Week. That doesn’t mean easy just no loads over 70% or in most cases 60%. Big events coming up trust me you need a light week. Murph May 30. Summer Swolestice June 18. Strength 1X10, 1X20 ME Back Squat (The set of 10 is a warmup for max 20) Then 3 rounds of: 30…
Details
