4-25-16

STRENGTH – FRONT SQUAT 3×3 – 3 count coming down and then quick up All 3 sets at the same heavyish load (80-85%)

CONDITIONING 20 Pull-ups to start and finish 10, 8, 6, 4, 2 Powerclean (135#/95#) Bar Facing Burpees

COACHES CHALLENGE Increase load on the clean 155# / 115#

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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

2.23.21

A. Strength 18 mins to build to 5RM Strict Press *record heaviest load to score B. Conditioning EMOM X 12 Minute 1: 10 Thrusters (95/65)(75/55) Minute 2: 12/10 Cal Bike Minute 3: 10 Strict Pull-Ups