Complete in Order Prep: A) 3 sets of: 5 hang kb snatch/arm (complete one arm before switching) 7 empty barbell snatch balance (pause in bottom for 2 seconds) 300m easy row B) 10-15 minutes of mobility of your choice Strength:  A) Snatch … [Read more...]

Complete in Order Prep:  A) 3 sets of: 10 tempo back squats (with empty barbell) -- 3sec count way down, 3sec pause, explode up 75 single unders 1-minute easy bike B) 10-15 minutes of mobility of your choice Strength:  A) Tempo Front … [Read more...]

Complete in Order Prep:  A) 3 sets of: 200m run 15 kb swings (53,35) 15 glute ham raises (use a band or some form of assistance as necessary) B) 10-15 minutes of mobility of your choice Conditioning:  A) 3 rounds of: 35/25 calorie row … [Read more...]

Complete in Order: Prep:  A) 3 sets of: 10 russian KB swings 10 empty barbell thrusters (45,35) 400m jog B) 10-15 minutes of mobility of your choice Strength: A) Clean + Hang Clean (above the knee): 2+2, 2+2, 2+1, 1+1, 1+1, 1+1 (rest … [Read more...]

Rest Day -- Get outside and do something!! -- … [Read more...]

Complete in Order: Prep:  A) 10-minute easy row or bike B) 10-15 minutes of mobility of your choice C) 3 sets of: 6 single-arm seated arnold press/arm 20 straight arm banded pressdowns Strength:  A) Push press: 5,4,3,5,4,3 (rest 2-3 … [Read more...]

Complete in Order: Prep:  A) 3 sets of: 10 alternating DB snatch (keep light) 10 empty barbell overhead squats (45,35) 1-minute easy bike B) 10-15 minutes of mobility of your choice Strength:  A) 3 sets of: 2 snatch grip push press + 2 … [Read more...]

Complete in Order: Prep:  A) 3 sets of: 350m row 10 goblet squats (2sec pause in bottom ) 10 russian KB swings B) 10-15 minutes of mobility of your choice Strength: A) Tempo Front Squat 6,4,2,6,4,2 tempo = 22X1 rest 2-3 minute … [Read more...]