Strength: A1) Bench Press: 3x3 to 3 rep max then drop 5% for 3 reps, drop 5% more for 3 reps A2) Alt KB Strict Press light weight: 5 sets of 30 sec max reps alternate each rep Skill A) Warmup with 4 x 10 scapula pullups B) 2-3 attempts max strict … [Read more...]

Strength: A) Power Jerk TNG from rack: 5 sets of 3 to TNG max triple B) Jerk From Rack/Blocks: 60/3, 70/3, 75/3*3 sets, 80/2*3 sets, 85/1*3 sets C) BS: 60/5, 70/4, 80/3, 85/2*3 sets Skill A) Accumulate 10 perfect Wall walks (chin and toes to wall)+ … [Read more...]

Strength: A) Cluster x 3 reps TNG: 4 sets to find max triple B) Clean + FS + Jerk: 60/3, 65/3, 70/3, 75/2, 80/2, 85/2*3 sets, 88/2*2 sets, 90/1 C1) Banded Deadlift: 60% + Band Tension: 7 sets of 3 FAST! C2) Seated Box Jumps: 7x4 Skill A) 4-5 sets - … [Read more...]

Strength: A) OHS: 5x3 to heavy triple from rack B) Snatch Pull + Snatch: 60/3, 65/3, 70/2, 75/2, 80/1, 84/1, 88/1*3 sets, 90/1*2 sets, 93/1 C) Deload Squat Week for maxes next week: FS: 60/3, 70/3, 75/3, 80/2*3 sets Skill A) 10 min. EMOM - 5 … [Read more...]

Strength: A) Sotts Press: 6,5,4,3 B) Snatch: Work up to 6 singles @ 90% with perfect form (use at least 6 sets to work up to 90%) C) CJ: Complete 5 singles @ 90% with perfect form (use at least 6 sets to work up to 90%) D) FS: 6 sets of 1 @ 110% of … [Read more...]

Strength: A1) Bench Press: 5x5 @ 90% of 5RM from last week A2) Seated DB Strict Press: 5x8 Skill A) Work to 3RM weighted Pullup B) 5 steady rounds - focus on perfect movement, not speed - 10 hollow/arch swings - 8 strict ring dips - 6 alt. pistols - … [Read more...]

Strength: A) TNG Shoulder to OH: every 30 sec complete 3 reps @ 70% x 5 sets B) Jerk: every 60 sec complete the following reps at the written percentages: 60/2, 70/2, 80/1, 85/1, 90/1, 95/1, 90/1, 85/2, 80/3, 70/4, 60/5 C) BS: every 90 sec: 60/2, … [Read more...]

Strength: A) Every 30 sec 3 TNG HAng Power Clean AFAP @ 60% x 5 sets B) Clean: every 75 sec complete the following reps at the written percentages: 60/2, 70/2, 75/2, 80/1, 85/1, 90/1, 95/1, 90/1, 85/2, 80/3, 75/4, 70/5, 60/6 C) Deadlift from 4in … [Read more...]

Strength: A) Muscle Snatch: every 30 sec complete 4 reps @ 50% x 5 sets B) Snatch: every 60 sec complete the following reps at the written percentages: 60/2, 65/2, 70/2, 75/1, 80/1, 85/1, 90/1, 93/1, 90/1, 85/1, 80/2, 75/3, 70/4, 65/5, 60/6 C) FS: … [Read more...]

Strength: A) Snatch Balance: 4x3 @ 85% of snatch B) Snatch: 5 singles every 30 sec @ 60%, rest 2 min, 5 singles every 30 sec @ 70%, rest 2 min, 5 singles every 30 sec @ 75%, rest 2 min, 5 singles every 30 sec @ 80%, rest 2 min, 1 rep increasing by … [Read more...]

Strength: A1) Bench Press: 3x5 to 5RM then -5% x 5, -10%x5 A2) Weighted Ring Row: 5x12 Skill: A) 4 sets - 8 lateral wall HS walks in each direction B) 4 attempts at 20 ft. zig zag HS Walk (offset 4 cones or plates ~2 feet) C) After conditioning- … [Read more...]