10.18.2017

1) Wendler Bench Press Deload 5×40, 50, 60% 2) 21-18-15-9 Overhead Squat M:95/115/135/155   W: 65/80/95/105 – the weights go up as reps go down Lateral Burpees Over Bar Row for Calories

10.17.2017

1) Every  2:00 x 7 Sets: 1 Pausing Clean Deadlift (Video) 2 Power Cleans In this complex, we start with a pausing clean deadlift at (2) positions – just below the knee, and at mid-thigh. Come to a full stop at each position for a full one second before continuing in. At these critical positions, we are […]

10.16.2017

1) Set #1 – Power Snatch + OHS + Snatch @ 50% of 1RM Snatch Set #2 – Power Snatch + OHS + Snatch @ 55% of 1RM Snatch Set #3 – Power Snatch + OHS + Snatch @ 60% of 1RM Snatch Set #4 – 3 Snatches @ 70% of 1RM Snatch Set #5 – 2 Snatches @ 75% […]

10.14.2017

1) Wendler Bench Press 5-3-1+ 2) For Time: 800 Meter Run, 6 Rounds of “The Chief” 400 Meter Run, 4 Rounds of “The Chief” 200 Meter Run, 2 Rounds of “The Chief” 1 Round of “The Chief”: 3 Power Cleans, 6 Pushups, 9 Air Squats Rx – 135/95

10.13.2017

1) 7 Sets of: 1 Pausing Jerk (Video) + 1 Jerk (No Pause) All sets are taken from the rack. On the pausing jerks, there are two pauses – at the dip, and at the split receiving position. At both positions pause for a full 2 seconds. In the complex above, we are to complete (1) pausing […]

10.11.2017

1) 7:00 to build to a moderate pause OHS, 2 sec just below parallel, active in the squat 2) 5:00 to build to a moderate pause snatch balance, pause 2 sec just below parallel, active in the squat 3) AMRAP 15 12 Lunges (stepping backwards) 70/53 (single kb, held goblet style) 9 Kb Power Clean […]

10.10.2017

1) Deadlift 3-3-3+ 2) For Time: Row for Calories 60/40 100 Double Unders 800m Run 100 Double Unders Row for Calories 60/40  

10.09.2017

1) 3 Back Squats @ 84% of 1RM Back Squat 1 Back Squat @ 89% of 1RM Back Squat 3 Back Squats @ 84% of 1RM Back Squat 1 Back Squat @ 91% of 1RM Back Squat 3 Back Squats @ 84% of 1RM Back Squat 1 Back Squat @ 93% of 1RM Back Squat 2)  Alternating EMOM x 10 (5 Rounds): […]

10.06.2017

1) Hang Clean High Pull + Clean High Pull + Power Clean 2×1 @ 40% 1RM C&J 2×1 @ 45% 2×1 @ 50% 2) Build to a heavy Power Clean for the day 3) 3 Rounds: 500 Meter Row 12 Deadlifts (315/205) 15 Box Jumps (32″/24″)

10.04.2017

1) 7:00 to Build to a Moderate Pause Overhead Squat – pause just below parallel, stay active, hover 2) 5:00 to Build to a Moderate Pausing Snatch Balance – try to hit same position established earlier 3) Every 3:00 for 4 rounds: 24 Front Squats bear hugging a plate 45/25 12 Barfee Max reps push press […]