MONDAY COMPETITIVE/FITNESS A. Split Jerk/Push Press 2-2-2-2-2 B. 5 rounds for time: 15 Toes to bar/ 20 Sit ups 20 Box Jump STRENGTH Snatch 80% 5×1 rep Clean and Jerk 80% 5×1 rep Handstand steps to plate 5 x 10 Toes to bar 50 in as few sets as possible TUESDAY COMPETITIVE A. Power Clean [...]
Happy New Year Animals!!! With a whole year ahead of us it is important that we take some time and think about what we want. What are our goals for the year and what will we push hard to accomplish. Write this stuff down and keep it with you or post it where you will [...]
Monday COMPETITIVE A. Clean & Thruster [1+2] Work to a heavy set B. 4 rounds for time: 10 Thrusters @ 95/65lbs 5 Bar muscle up FITNESS A. Thruster from the rack Work to a 3RM B. 3 rounds for time: 10 Thruster 10 Pull up 10 Dips STRENGTH Snatch Triples – Work up to a [...]
Monday COMPETITIVE A. Clean and Jerk work up to a 3RM for the day *rest up to 10 seconds between lifts B. As many reps as possible in 7 min 3-3-6-6-9-9-12-12…… Clean and Jerk 135lbs Toes to bar FITNESS A. Clean and Jerk 20 minutes of technique work B. As many reps as possible in [...]
MONDAY COMPETITIVE A. Front Squat 5 x 3 @ 75% B. 3 Rounds for time: 16 Burpees 16 Lunges 115/75lbs 16 Toes to Bar FITNESS A. Front Squat 5 x 3 @ 75% B. 3 Rounds for time: 10 Ring Rows 15 Thrusters 30 Sit ups FREE TRIAL A. Squat Technique B. 3 Rounds for [...]
