May 26, 2021
Part 1Front Squat 9-6-3 Continuing with our front squat progression this week and you will notice that we are descending in reps. Just like in previous weeks we want you to lift the most amount of weight possible, avoiding failure and keeping all work sets productive. The idea is to build in weight with each […]
May 25, 2021
6 rounds for time of:3 Ring Pull-ups3 Toes-to-rings3 Muscle-ups9 Deadlifts, 225/155 lbsRun, 200 m Goal: Sub 16 min The complex on the rings is something that you should be able to complete each movement unbroken. Dropping between exercises is ok but for those of you that have the capacity work to stay on the rings […]
May 24, 2021
Hang Power Snatch + Hang Snatch 1-1-1-1-1 Our heavy day this week involves olympic lifting with the hang power snatch and hang snatch. Key points of performance are speed under the barbell and footwork. We want to see you aggressively punch the bar overhead as you catch and land your feet in the same position […]
May 21, 2021
Part 1Hang Power Clean + Split Jerk2-2-1-1-1 Our heavy day today will involve oly work with the hang power clean and jerk! Ideally, with each set you are building in weight, however, let mechanics guide you in your loading. For the sets of 2 we will want to see a push jerk or split jerk […]
May 20, 2021
“Tabata This”Tabata Bike Calorie Rest 2 minsTabata Row CalorieRest 2 minsTabata Burpee The Tabata interval is 20 secs of work followedby 10 secs of rest for 8 intervals. For today we are doing a Tabata style with :20sec on and :10sec off. For the :20sec on you should be working as hard as you can […]
May 19, 2021
Part 1Front Squat 12-9-6 Just like our previous weeks in this cycle we are going to be tackling the same structure with the front squat! Loading will be less here but the same goal should be accomplished. We are looking to have good, productive work sets. Go back to the RPE scale and you should […]