Strength/Skill Every 2 Minutes for 12 Minutes 1 Squat Clean and 1 Split Jerk The 5th set should be max effort and the last set should be at 90%. In the event of a pressout or miss repeat the missed rep or lower the weight. Then For time: 30 Calorie Row 15 TTB 12 Snatches…
DetailsStrength/Skill Alternating EMOM for 14:00 (7 total rounds) of: Even min: 10 Burpee Box Jump Overs 30/24″ * Odd min: 3 Touch & Go Power Cleans (work to heaviest possible) * If you don’t finish all 10 burpee box jumps in the minute stop and move on to the power cleans. Then 1) 3X2:00 ME…
DetailsWorking with a partner perform the following (no rules on division of work but athletes must switch when a set is broken) 60 Deadlifts 135 / 95 30 Burpees 60 Front Squats 135 / 95 30 Burpees 60 Push Press 135 / 95 30 Burpees AMRAP (in remaining time) Clean & Jerk 135 / 95…
DetailsStrength/Skill Every 1:30 for 9 minutes 3 Clean Pulls 1 Squat Clean + Split Jerk – work to a heavy complex for the day, rest as needed. No touch and go, setup accurately on every rep. Then 0:00 to 8:00 For time: Run 400 40 Clean & Jerks (anyhow) 115/75 *Rest until the clock…
DetailsStrength/Skill 5 rounds of: 5 Strict HSPU* 24 “Russian” KB Swings 32/24kg prefer heavier Rest 1:00 between rounds *Note lower reps so go to deficit or strict or both if you can. Then 5 rounds of: 200′ Shuttle Run (50′ sections) 10 Shoulder to Overhead 115/80# 20 TTB 200′ Shuttle Run (50′ sections) Scaled: 5…
DetailsStrength/Skill Back Squat 5 x 5 Do every set heavy as possible. If you need to drop on the last set or two that’s fine but the first set should be no less than 75-80% of 1rm Then 10 rounds for time of: 10 Wall Balls 20/14# 5 Hang Power Snatches 95/65# Scale: 10 Rounds…
DetailsStrength/Skill Alternating EMOM for 14:00 (7 total rounds) of: Even min: 10 Burpee Box Jump (get) Overs 30/24″ {Scale – Box Height}* Odd min: 2 Touch & Go Power Clean + Push Jerks (begin @ 75% of 1rm PC+PJ and add load to a challenging but not maximal weight – no misses or pressouts) *Ok…
DetailsMonday Strength/Skill Every 1:30 for 9 minutes 3 Snatch High-Pulls (DEMO VIDEO) + 1 Squat Snatch – work as heavy as possible without misses or pressouts on the snatch. No touch and go, setup accurately on every rep. Then 3 rounds for time of: Run 400m 15 C2B Pull-ups 20 Pistols (alternating) Buyout 4X5 Pendlay…
DetailsBarbell Cycling Early last week Jared Fleming called me and wanted to know if I would program some of his new barbell cycling workouts into our program. So here it is and let me know what you think. From Waxman’s Gym in Los Angeles Barbell cycling is perhaps the most fundamental skill needed to compete effectively…
DetailsStrength/Skill EMOM 10 Minutes 1 Pause Squat Snatch @80%* *Perform every rep @ 80%. In the event of 2 consecutive misses or pressouts drop weight then continue. The pause is just off the ground. Then 3 rounds for time of: Row 500m 21 Thrusters 95/65# 24 KB Snatches (alternating) 24/16 (lets see your hand to…
Details
