Day 1 – 7.9.18

Barbell A. Clean and Push Jerk – 2 Clean + push jerk (70, 75, 80) Same as last week B. Clean and Split Jerk (85, 90, 95) Same as last week. Seemed to be a lot of misses at 95% with the overhead. Set yourself and be ready to commit.  Conditioning C. AMRAP 4 3 Deadlifts (315, 225) 8 HSPU Rest 2 minutes D. AMRAP 4 3 deadlifts (315, 225) 8 bar facing...

Day 5 – 7.6.18

Barbell A. SOTS Press – 3×5 I care about positioning here. Do not compromise your torso for the sake of depth. Come up higher if need be B. Snatch Balance – 4×3 C. Overhead Squat – 3×2 Conditioning D. AMRAP 12 15/13 cal AB 8 dual kB snatch (53/35) 8...

Day 4 – 7.5.18

Barbell A. Deadlifts – 1×10 @ 50%, 1×10@55%, 1×10 at weight of choosing Gymnastics B. Handstand Walks 5 sets for max distance in 1 minute. Rest as needed between sets Conditioning C. Row 650m @12s slower than 500m pace 500m@10s slower 400m@8s slower 250m@5s slower 150m@500m pace 2 minute rest between...

Day 1 – 7.2.18

Gymnastics and Accessory Work A. Strict RMU (OTM) – 2-2-2-2-2 (weighted if possible) B1. Weighted strict ring dips x10/4 B2. Jefferson curl 4×3 Barbell C. Back Squat (8@65%, 5@75%, 4@82%, 4@88%, 4@92%) off of 3 RM Conditioning D. Granite Games 18.3 Rx 12MIN TIME CAP 3 Rounds for time 12 Chest to Bar Pull-ups 12 Alt. Dumbbell Snatches (50lb/35lb) Tie Break Time Recorded, Immediately followed by… 3 Rounds for time 12 Bar Muscle Ups 12 Alt. Dumbbell Snatches...

Day 5 – 6.29.18

Barbell Alternate movements for 3 sets each A1. Bench Press x10 A2. Hanging Medball Hamstring Curls x10 Then Bench press for as many unbroken reps as possible (at 80% of best 10 rep) Followed by 1 more set of 10 hanging medball hamstring curl B. Deadlift 10@ 50%, 10@55%, 10@weight of choosing Skill B. Double unders 5 Sets :30 on :30 off 5 scores for total reps in the 30 seconds Conditioning D. 650m @12s slower than 500m pace 500m @ 10s slower than 500m pace 400m @ 8s slower 500m@8s slower Rest 2 minutes between each...