WEEK OF 10.16.17

Day 1 Back Squat 5 RM Then 2×5 -10% of 5 RM 10 Min to Reach a Heavy 1 Pocket/Hip Clean 1 Hang Clean 1 Clean * after last 3 sets do 5 Squat Jump + Box Jump 4RFT 5 Power Clean 165/113lb 10 ┬áPull-ups (c2b) 20/15 Cal Row *Rest 1 Min 2 Min On/1 Min On: x3 DB Walking...

WEEK OF 10.09.17

Day 1 Team Series Workout 6 GHD Work: 3-5 Sets, 10-15 Reps Each Back Ext. Hip Ext. Reverse Hyper Sit-Up with 25/15 Day 2 3 Sec Paused Front Squat: 3×3 @ 70% 5 Sets: Cap @75% 1 Hip Clean 1 Hang Clean 1 Clean *Rest 2 Min 10-15 Min Mobility Work: Target Hamstring,...

WEEK OF 10.02.17

Day 1 Team Series 4 For Time: 100 Cal Row *Switch as Needed 100 Toes to Bar/HKR Total Muscle Building: 4 Sets 10 Wt. Push-Up 45/15 15 Ring Row 20 Plate Tricep Extension Day 2 Box Skwat Work to Heavy Single *1-2 Inch Below Parallel Then 2×8 @80% of HS Goodmorning...

WEEK OF 09.25.17

Day 1 TEAM SERIES For time: 120 double-unders 120 chest-to-bar pull-ups 120 hang power snatches 95/63lb 120 double-unders 3 Sets 10 Back Extension 15 Sec L-Seat Day 2 Paused Front Skwat 3×1 @75% *Pause 5 Sec Jerk from Split 1×5 @45, 1×5 @50, 1×3...

WEEK OF 09.18.17

Day 1 Paused Front Skwat 5×1 @70% *Pause 3 Sec Jerk from Split 3×3 @45, 50, 55% Clean & Jerk 3×2 @75% 4×2 @80% 2×2@83% *No TNG *Rest 10-20 Sec Between Reps 1-2 Min Between Sets Day 2 Deadlift 3×3 @70% 3×3 @78% 5×2 @85% Box...

WEEK OF 09.11.17

Day 1 AMRAP30 9 Clean & Jerk 155/103lb 11 Pull-Ups 21 Walking Lunge 200m Sprint Front Rack Hold *Accumulate 1 Min with 120-150% of 1RM FS *Recommended 10 Sec at Most per Set *Every Break Perform 20 Sec Plank Day 2 3×1 OHS @60^ 3×3 Snatch Balance @50%...