12-18-14

STRENGTH – Clean and Jerk 15 reps at the same load every 40 seconds 1 – Power Clean 1 – Hang Power Clean 1 – Jerk (Load should be on the moderate side, 65-75% range and you should be no where near failure)

CONDITIONING 10 -> 1 Push-up & Sit-up 20 Clean (155#/105#) 1->10 Push-up/Sit-up

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3.1.21

A. Strength 20 minutes to build to 3RM Front Squat B. Conditioning 9 minute AMRAP 3,6,9,12,15.... Burpees Wall Balls (20/14)

2.26.21

A. Strength 10 Minutes of Unilateral Strength and Stability Work Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo) Intermediate: Box Pistols,Rig Assisted Pistol Beginner: 2 Foot Close stance s

2.25.21

A. Conditioning 2 rounds 8 minute AMRAP 500m row 15 Air Squats 15 Russian KB Swings (70/53)(53/35) -Rest 2 minutes- B. Accessory 3 Rounds 10 Pike-Ups or Tuck-Ups on Rower :30 Hollow Bar Hang :30 Walki