1.23.20

A. Warm Up

3 sets NFT

60 seconds row or bike

5 Landmine Press

5 Landmine Push Press

5 Bottom Up KB Clean

Perform with left arm then right arm

B. Olympic lift

4 sets of the following complex

2 Muscle Clean

2 Push Press @ 31X1 Tempo

*build from last weeks load

C. Strength

Clean Grip Deadlift No Hook Grip

Every 3 minutes for 4 sets

3 reps touch and go

D. Conditioning

2 rounds for time

700/600m row

15 Deadlifts 135/95

12 Cleans 135/95

9 Shoulder to Ovehead 135/95

0 views0 comments

Recent Posts

See All

1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press

1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13