Strength: A) Every 2 minutes x 12 minutes complete the following complex at a weight that is difficult fro the strict press: 3 Strict Press + 5 Push Press + 7 Power Jerk C) BS: 60/2, 70/2, 80/2, 85/2, 88/2, 92/2, 95/1*3 sets Skill A) 4 min. Tabata … [Read more...]

Strength: A) Clean Pull from below knee x 2 + Clean + FS + Jerk: in 4 sets starting at 70% find a max for the complex, drop 15% and complete 2 sets there B) Banded DL: 8x3 @ 65% + band tension, drop every rep from the top, rest exactly 45 sec between … [Read more...]

Strength: A) Snatch Pull from below knee x 2 + Snatch below knee x 1 + 3 sec pause in bottom of squat: In 5 sets starting at 70% find a max for the complex, drop 10% and complete 3 sets there B) EMOM x 4 sets: 4 snatch pull @ 100% C) FS: 60/3, 70/3, … [Read more...]

Strength: A) Sotts Press: 4x5 B) Snatch: 60/3, 70/3, 80/3, 85/3, 90/2, 95/1, EMOM x 10 min: 1 rep @ 85% C) CJ: 60/3, 70/3, 80/3, 85/3, 90/2, 95/1, EMOM x 7 min: 1 rep @ 85% D) FS: 60/2, 70/2, 75/2, 80/2, 84/2, 88/1, 93/1, 97/1 Skill A) workup to a 3 … [Read more...]

Strength: A1) Bench Press: 5x3 at 85% of 3RM from last week A2) Bent over row: 5x12 Skill As Prep for workout.. 4 sets A) 10 Hollow rocks + 10 Arch Rocks After Cond. - accumulate 60 evil wheels in as few sets as possible Conditioning: EMOM x 32 … [Read more...]

Strength: A) EMOM x 8 min: Push Press x 8 reps up to 8RM + 6 Ring Dips C) BS: 60/2, 70/2, 80/2, 85/2, 88/2, 92/2*3 sets Skill A) 10 min. EMOM - Kip consistency 1-2X as able of 1 TTB + 1 PU + 1 C2B + 1 Bar MU 4 Sets - On rings... B1) 5 strict L-sit … [Read more...]

Strength: A) 3 Position Clean Pull + Clean from floor + FS + Jerk (1+1+1+1): In 5 sets starting at 60% find a max for the complex, drop 10% and complete 2 sets there B) DL clusters: 5.3.1 x 4 sets, rest 10 sec between reps, rest 90 sec between sets, … [Read more...]

Strength: A) 3 Position Snatch Pull + Snatch from floor + 4 sec pause in the OHS (1+1+1): In 6 sets starting at 70% find a max for the complex, drop 15% and complete 2 sets there B) EMOM x 4 sets: 5 snatch pull to explode @ 100%, TNG no straps C) FS: … [Read more...]

Strength: A) Press in Clean: 4x5 B) Snatch: 60/3, 70/3, 80/3, 85/2, 90/2*3 sets, EMOM x 8 min: 1 rep @ 82% C) CJ: 60/3, 70/3, 80/2, 85/2, 90/2+1 (1 cleans + 1 jerk) *3 sets, EMOM x 6 min: 1 rep @ 82% D) BS: 60/2, 70/2, 80/2, 85/2, 88/2, 92/2, 94/1, … [Read more...]

Strength: A1) Bench Press: 3x3 up to 3RM, drop 15% and complete 2 sets of 3 A2) Bench Pull: 5x4 @ 61X1 AHAP Skill A) 5 sets - 5 Slow motion Hollow arch Position holds (Hold Hollow Pos. 3 sec + Arch Pos. Hold 3 sec.= 1) B) 5 sets - 5 Kipping PU + … [Read more...]

Strength: A1) BN Push Press: 6x3 at one heavy weight A2) Strict Chinup weighted: 6x5 C) BS: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 80/3*3 sets Skill A) 10 min. Every 30 sec. - 10 Sec. Front tuck lever B)After Conditioning: 4 Supersets - 6 alt. pistols … [Read more...]