Strength: B) Snatch Balance + OHS: 50/6+1, 60/5+1, 70/4+1, 80/3+1, 85/2+1, 90/1+1 C) 2in blocks: Snatch: 60/3, 70/2, 75/2, 80/2, 85/1, 90/1, 80/2, 85/1, 90/1, 80/3 C) FS/BS: 3/6 x 3 sets @ 85%; 3 FS followed immediately by 6 BS @ 85% of … [Read more...]

Strength: A) Bench Press: 5 sets to 5RM, try to exceed last week B) Power Jerk + Split Jerk: Every 90 sec: 60/2+2, 65/2+2, 70/1+2, 75/1+1*4 sets C) BS only: 3 sets of 8 @ 75% of BS Skill: A) 4 attempts at Straddle Front Lever from Inversion B) 7 … [Read more...]

Strength: A) Sotts Press: 4×4 B) Snatch: Every 90 sec: 60/3, 65/3, 70/3, 75/2, 80/2, 85/2, 88/1*6 sets C) Snatch Pul to explode + 2 sec pause @ explide: 100/2*4 sets D) Press From Split: 4×4 E) CJ every 2 min: 50/3, 60/3, 70/2, 80/2, … [Read more...]

Strength: A) FS/BS: 4/8 x 3 sets @ 94% of Monday’s weight Skill: A) 6 min. EMOM 3 MU – with towel held between feet B) 4 sets of 3 – TTB to L-sit/parellel C) Accumulate 50 Hollow rocks in as few sets as … [Read more...]

Strength: A) Push Press + Jerk Grip OHS: 4 sets of 4+1 B) Blocks: Pull + Clean: 60/3, 65/3, 70/2, 75/2, 80/2, 85/1, 80/2, 88/1, 80/2, 91/1 C) Deadlift: 4×6 all TNG, all at 5% increase in weight from last week Skill: A) 5 attempts 30 ft HS walk … [Read more...]

Strength: A) Snatch Push Press + OHS: 50/6+1, 55/5+1, 60/4+1, 65/3+1, 70/2+1 B) Blocks: Snatch Pull + Snatch + OHS: 60/2, 70/2, 75/2, 80/2, 83-85/2*3 sets C) FS/BS: 4/8 x 3 sets @ 80%; 4 FS followed immediately by 8 BS @ 80% of FS Skill: A) Every 30 … [Read more...]

Strength: Bench Press: 5 sets to 5RM BN Jerk: every 90 sec: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, [80/1*6 sets every 30 sec] BS only: 3 sets of 8 @ 70% of BS Skill: 5 sets - Start ~10 ft. from wall HS walk to wall, without dropping … [Read more...]

Strength: Sotts Press: 4x4 Snatch: Every 90 sec: 60/3, 65/3, 70/3, 75/2, 80/2, 85/2, 88/1, 85/2, 90/1, 85/2, 93/1 Snatch Pull: 85/6, 90/5, 95/4, 100/3*2 sets Press From Split: 4x4 CJ every 2 min: 50/3, 60/3, 65/3, 70/2, 75/2, 80/2, 85/1, 90/1, … [Read more...]

Strength: FS/BS: 4/8 x 3 sets @ 94% of Monday's weight Skill: 4:00 min Tabata Hollow Rock Accumulate 2:00 min. e/l Couch stretch Conditioning: 3k row for time *every 2 min complete 6 GTO (115/75) … [Read more...]

Strength: Strict Press: 5x5 @ 90% of 5RM Blocks: Clean + Jerk : 60/3+1, 65/3+1, 70/3+1, 75/2+1, 80/2+1, 85/1+2, 80/2+1, 85/1+2, 80/2+1, 85/1+2 Deadlift: 3x8 all TNG, all at 5% increase in weight from last week Skill: Weighted Strict pullup - … [Read more...]

Strength: Snatch Push Press: 6,5,4,3 to double Blocks: Snatch + OHS (1 rep = 1+1): 60/3, 65/3, 70/3, 75/2, 80/2, 85/2*4 sets FS/BS: 4/8 x 3 sets @ 75%; 4 FS followed immediately by 8 BS @ 75% of FS Skill: 4 x 8 as able – Strict toes to … [Read more...]