1.4.21

This is the last week to sign up for the Nutrition Kickstart!!! I encourage everyone to sign up! Our Kickoff Seminar will be this Saturday at 10am!


A. Strength


Back Squat @ 00X1 Tempo


6 sets of 2 reps


B. Conditioning


4 rounds for time of


10 Abmat Sit-ups

20/17 Calorie Row

20 Alternating DB Snatch 20#/15#

30m/arm (98.5') Single Arm DB Overhead Carry

*approximately 16.5 mat lengths for 30m, suggestion would be to carry the DB 4 mats back and forth for 4x then switch


Coaches challenge:


10 Strict Toes-to-Bar

20/17 Calorie Row

20 Alternating DB Snatch 50#/35#

30m/arm Single Arm DB Overhead Carry


C. Extra


If you desire to be challenged and want more to your training day below you will see a higher degree of difficulty KB movement patterns and an OlyLifting EMOM.


C1. Dual KB Complex- Oly Prep


2-3 sets/leg of the following complex


6 Split Stance Dual KB RDL

5 Split Stance Dual KB Clean

4 Dual Rack Split Squat


C2. Oly Lifting


EMOM for 10 minutes


1 Power Clean + 1 Hang Power Clean Below Knee

*add weight every two sets

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