10-12-16

Strength 15-20 min to complete 3X3 1/2 + 1 front squat (squat to depth, come up to paralell, back to depth then stand all the way up) In between sets, find 1RM seated box jump, starting with hips slightly below paralell. The goal is to learn to be explosive while fatigued.

Wod 200 Back Rack Walking Lunges (75/55) *Anytime the bar is dropped or you need to rest for more than 10 seconds there will be a 5 Clean and Jerk penalty. If/when you have done 25 Clean and Jerks just finish the lunges un-weighted

*Be sure to thank coach Jeff for the workouts this week*

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7.27.21

A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 20X1 Tempo (heavier than last week) 8 Single Arm DB Tripod Row @ 20X1 (heavier than last week) B. Conditioning For Time 20 Stric

7.26.21

A. Strength 3 sets of 8/leg Knee Over Toe Split Squat Level 1 - Foot Elevated + Hand Supported Level 2 - Foot on Floor Bodyweight Level 3 - Foot on Floor Suitcase Loaded OPTIMAL POSITIONING 1. Back Le

7.23.21

A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever