Strength: A) Snatch from blocks: Clusters: 50/2.2.2, 60/2.2.2, 65/2.2.2, 70/2.2.1, 75/2.2.1, 80/2.1.1, 85/1.1.1*4 sets, rest 15 sec between cluster reps, rest 2 min between sets B) FS: Every 2 min: 60/2, 65/2, 70/2, 75/2, 80/2, 85/2*3 sets C1) Seated … [Read more...]

Strength: A1) Bench Press: 5x10 reps, all sets must be non-stop fast reps, no rest A2) 5x5 tempo chinup @ 51X0, rest 90 sec B) BN Jerk with 2 sec pause in split: 60/2, 65/2, 70/2, 75/2, 80/2*3 sets Skill: A) Death By strict Hollow position … [Read more...]

Strength: A) Sotts Press: 4x4 B) Snatch: Every 90 sec: 60/6, 70/5, 75/4, 80/3, 85/2, 90/1, rest 3 min, 80/3*3 sets every 60 sec C) Press From Split: 4x4 D) CJ: Every 90 sec: 50/6+1, 60/5+1, 70/4+1, 75/3+1, 80/2+1, 85/2+1, 90/1+1, rest 2 min, 80/1+3, … [Read more...]

Strength: A) BS to max Skill: A) 2 attempts max Tuck front lever B) 4 super sets -1) 5 Rings rows w/ 2 sec. lowering -2) 10 alt. weighted pistols -3) 5 weighted ring dips AHAP C) 4 min. tabata Hollow hold Conditioning: For Time: 10x10 yd … [Read more...]

Strength: A) Hang Clean into thruster: every 45 sec x 8 sets @ 50% B) Clean Pull + Clean: Every 90 sec: 60/3, 65/3, 70/2, 75/2, 80/2, 85/2, 90/1*2 sets C1) Deadlift: all touch and go fast reps: 10,8,6,6,6 increase load, no rest C2) 10 Lateral Box … [Read more...]

Strength: A) FS to max B) Hang Snatch + OHS: Every 60 sec: 50/3+3, 60/3+3, 70/2+2, 75/2+2, 80/1+1*3 sets C1) Strict Press: 5x5 to 5RM, no rest; C2) Alternating KB Bent Row: 5x10 e/s FAST reps, rest 90 sec Skill: A) 3 Sets Moving at consistent pace … [Read more...]

Strength: A) Bench Press: 5 sets of 5 @ 90% of 5RM from last week B) BN Jerk From Rack: Every 60 sec: 60/2, 70/2, 75/2, 80/1, 85/1, 90/1, 93/1, 96/1 C) BS only: 4 sets of 6 @ 80% of BS Skill: 4 Super sets A1) 10 weighted alt. Pistols A2) 6 chest … [Read more...]

Strength: A) Sotts Press: 4x4 B) Snatch: Every 90 sec: 60/3, 65/3, 70/2, 75/2, 80/2, 85/2, 90/1, 85/2, 90/1 C) Press From Split: 4x4 D) Clean and Jerk: Every 2 min: 60/3, 65/3, 70/2, 75/2, 80/2, 85/2, 88/1, 91/1 Skill: A) Death by MU + … [Read more...]

Strength: A) FS/BS: 3/6 x 3 sets @ 94% of Monday's weight Skill: A) Accumulate 3 min. of Parellete L-sit B) 4:00 min Tabata Chin & Toes to wall Rest 2 Min. C) 3 Attempts Max distance HS walk Conditioning: 10 min max calorie assault … [Read more...]

Strength: A) Tall Clean: 4x4 B) Blocks: Clean + FS: 60/2+3, 70/2+3, 75/2+3, 80/2+2, 85/1+2, 80/2+2, 88/1+2, 80/2+2, 90/1+2 C) Deadlift: 5x5 all TNG, all at 5% increase in weight from last week Skill: A) 4 sets of 5 - Strict Chinups w/ 2 sec pause … [Read more...]