Saturday, July 20, 2019

Saturday, July 20, 2019

WORKOUT ON A 25:00 RUNNING CLOCK… 25 Burpee Box Step-Over (24/20) 50 Cal Bike 100m Walking Lunge 200 Double Unders 200m KB Farmer Carry (70/53)|(53/35) Then… Max Cal Row in Remaining Time GOAL – Work at a steady pace from the start of the workout all the...
Friday, July 19, 2019

Friday, July 19, 2019

EXTENDED WARM-UP EMOM x 6 MINUTES* MIN 1 – Strict HSPU Skill Development MIN 2 – 3-5 Reps of Deadlift *HSPU practice should be specific based on athlete’s level of skill. Build weight on DL toward starting weight for workout. WORKOUT 4 ROUNDS FOR...
Wednesday, July 17, 2019

Wednesday, July 17, 2019

SNATCH COMPLEX EVERY 2:00 FOR 8 SETS 1 Snatch* *Start moderate-heavy and build to heaviest single rep. WORKOUT EMOM x 12 MINUTES* MIN 1 – :45 Max Power Snatch (95/65)|(65/45) MIN 2 – :45 Max Cals on Bike *:15 Mandatory rest after each :45 work period. GOAL...
Tuesday, July 16, 2019

Tuesday, July 16, 2019

SKILL ON A 10:00 RUNNING CLOCK… Muscle-Up Development WORKOUT FOR TIME 9 Muscle-Ups (Ring or Bar) 50 DB Suitcase Reverse Lunge (50/35)|(35/25) 7 Muscle-Ups (Ring or Bar) 50 DB Push Press 5 Muscle-Ups (Ring or Bar) *At the top of every minute, including at 3,2,1...
Monday, July 15, 2019

Monday, July 15, 2019

STRENGTH 5×3 (30X1) Back Squat @65-75% of 1RM* -Rest at Least 2:00 b/t Sets- *Week 3 of squat cycle. Same loading or slightly heavier than previous week’s 5×5. Note the slower tempo. WORKOUT EVERY 5:00 FOR 3 SETS 12 Burpee Over Bar 12 Front Squat...
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