Today’s focus will be the posterior chain, we will be seeing a progression of hinging strength over the coming weeks.

A. Strength

Deadlift from blocks

(set up plates or the wooden jerk blocks to pull from just above knees, that means when the bar is loaded it sits just above your knees)

4 sets of 5 reps

B. Conditioning

18-15-12-9-6-3 reps for time of

Power cleans 95#/65#

Russian kettlebell swings 53#/35#

200m run after each round

*coaches challenge 115#/85#, 70#/53#

#TrueformRunner #Gym #Crossfit #Deadlift #PowerCleans #Running #RussianKettlebellSwings

Recent Posts

See All


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


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


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