Day 1 – 8.14.17

Weightlifting A. Power Clean+Front Squat+Push Jerk – Use 4 sets to build to a heavy complex These are push jerks not split jerk After you finish strip down some weight and go right into… B. Push Press – 3×8, building Conditioning 4 sets In 2 min: 10 Shouler To Overhead (165, 115) Max cals Assault bike rest 4 min between...

Day 5 – 8.11.17

Weightlifting A. Back Squat 2@ 75% 2@80% 2@85% 1@90% 1@92.5% 1@95% Conditioning B. Amanda 9-7-5 Muscle-ups Snatch, 135#/95# Rest as needed C. 3-5 rounds 12 GHD + 12 chest to bar pull ups This is skill work so own your chest to bars from a positioning...

Day 4 – 8.10.17

Weightlifting A. Overhead Squat – 4×4, building B. Behind the Neck Push Press – 4×4, building Conditioning C. For time 2 Strict HSPU 15 Power cleans (135, 95) 4 SHSPU 12 PC (155, 105) 6 SHSPU 9 PC (175, 115) 8 SHSPU 6 PC (195, 125) 10 SHSPU 3 PC (205, 145) If you have time this would be good conditioning work (if you have a kb find a track and do this) D. Regainers 5 RFT 400m run 21 KBs (53,...

Day 3 – 8.9.17

Strength Perform 3 sets of each, supersetting them A1. One armed DB Bench Press – 8/arm A2. Single leg deadlift – 8/side A3. Farmer’s Carry – 100′ (farthest yellow pole to closest and back) Conditioning B. AMRAP 11 20 DB. Deadlift (70, 55) 20 Box Jump Overs 20 Wall balls (30, 20) If you don’t feel comfortable doing box jumps on the cement floor I understand. Do main classes workout but use the 30/20#...

Day 2 – 8.8.17

Weighlifting A. Snatch 3@80%, then 1@ 85%, 90%, 95% B. Clean- 3@80%, then 1@85%, 90%, 95% Conditioning B. For time 9-15-21-27 Toes to bar Burpees to a 6″ target Row (cals) *after completing each rep scheme (all of the 9s, all of the 15s, etc) do 50′ DB walking lunge (50/35 in each hand). Like the opens your full hand must be on the DB Courtesy of Full...

Day 1 – 8.7.17

Bear with this week. I wrote up the programming for this week and then ripping up the floor has changed a few things (especially not knowing when the flooring may be going back down). The safe bet is to follow main class only for the sake of weights not being dropped. I will post what the plan was for the week and if it seems to work without destroying plates than go for it.  Weightlifting A. Front Squat 5@65% 2 sets x 4 reps@70% 2×4@80% B. Shoulder Press – 5-4-3-3, building Conditioning AMRAP 8 40 Double Unders 12 Single Arm DB Shoulder to Overhead (70, 55) *Must switch arms every 3...