Strength — Deadlifts 2×5 @ 75% — Normal Deadlifts 2×5 @ 75% of Clean 1RM using Clean Grip 2×5 @ 75% of Snatch 1RM using Snatch Grip All reps completed in sets but not touch and go. Let the weight settle for a few seconds, concentrate on starting position. Conditioning — Lurong WOD Raising the […]
Friday, 09-22-2017 Read More »
Strength — Presses Work up to 75% of push jerk 2×5 Push Jerk @ 75% PJ 1rm 2×5 Push Press @ 75% PP 1rm 2×5 Strict Press @ 75% SP 1rm Conditioning AMRAP 3 x4 500/400M Row Max Effort Wall Balls 20/14 1 minute rest between each AMRAP Score is total Reps
Wednesday, 09-20-2017 Read More »
Strength: Deadlift Warm-up 70% 5×5 @ 70% Conditioning. 21-15-9 OHS Pull-ups Burpees L1 95/65 L2 115/80 L3 135/95, C2B pull-ups
Friday, 09-15-2017 Read More »
Strength: Deadlift Warm-up 70% 5×5 @ 70% Conditioning. 21-15-9 OHS Pull-ups Burpees L1 95/65 L2 115/80 L3 135/95, C2B pull-ups
Friday, 09-15-2017 Read More »
Strength: Deadlift 60×5 75×3 85×2 (90X1)2 Conditioning AMRAP 20 30 Lunges 25 Push-ups 20 Step-ups 15 KB Swing 53/35 10 Pull-ups RTG Vest
Friday, 09-01-2017 Read More »
Strength: Deadlift 60×5 75×3 85×2 (90X1)2 Conditioning AMRAP 20 30 Lunges 25 Push-ups 20 Step-ups 15 KB Swing 53/35 10 Pull-ups RTG Vest
Friday, 09-01-2017 Read More »
Strength: Strict Press 60×5 75×3 85×2 (90×1)2 Conditioning 5 Rounds for Time 5 Bench Press 5 Power Cleans (2 Bars) L1 135/95 L2 155/105 L3 185/135 Cash Out 100 ABs
Wednesday, 08-30-2017 Read More »
Strength: Strict Press 60×5 75×3 85×2 (90×1)2 Conditioning 5 Rounds for Time 5 Bench Press 5 Power Cleans (2 Bars) L1 135/95 L2 155/105 L3 185/135 Cash Out 100 ABs
Wednesday, 08-30-2017 Read More »
Overhead Squat Review PVC Strength. Overhead Squat 3-3-3-3-3-3 Build up in weight Conditioning. 21-15-9 Power Snatch 115/105 Parallette Pass Through Ball Slams Cash-out 400M Farmer KB or DB Farmer Carry
Friday, 08-25-2017 Read More »
Overhead Squat Review PVC Strength. Overhead Squat 3-3-3-3-3-3 Build up in weight Conditioning. 21-15-9 Power Snatch 115/105 Parallette Pass Through Ball Slams Cash-out 400M Farmer KB or DB Farmer Carry
Friday, 08-25-2017 Read More »
