Strength:A) Clean with 3 sec pause @ bottom of knee + Jerk: 90/1+1*4 setsB) Jumping Good Mornings: 4x8, medium fast weightSkill:A) Tabata Bar MU x 4 rounds (20 on, 10 off x 4 sets), rest 2 min, repeatConditioningAMRAP in 25 min:800m run10 Strict … [Read more...]

Strength:A) Snatch with 3 sec pause @ bottom of knee: 90/1*5 setsB) Push Press + Jerk Grip OHS: 4 sets of 5 + 1, one heavy working weightSkill:A1) Back Rack Box Step Up: Leg @ parallel height: 5x5 e/l @ 50% of BS max, no restA2) Hollow Hold x 30 sec … [Read more...]

Strength:A) As Warm-up for DL Max: Power Snatch + OHS every 30 sec: Start @ 40% add 5% every minute until failureB) DL: Work to heavy, non-comprimised single. Push it for a PR here but not to technical failureC) FS: 50/10 70/8 75/6 80/4 85/4 … [Read more...]

Strength:A) 10 Power Clean Singles @ 70%, rest 45-60 secB) Jerk From Rack: 60/6, 70/5, 75/4, 80/3, 85/2, 90/1*3 setsSkill:A1) Bench Press: 7x3, AHAP, rest 90 secA2) 30 sec ME DB Bent Over Row @ medium weight x 7 sets, rest 90 secConditioning:5k row … [Read more...]

Strength:A) Snatch + Snatch @ 2in off the floor 90/1+1*4 setsB) EMOM x 8 min: Even Min: Snatch Pull 100/3; Odd min: Snatch Balance: 3 reps add weight each setC) BS: 50/10 70/8 75/6 80/4 85/4 90/4Skill:A1) 75-100ft HS Walk as able, rest 60 sec x 4 … [Read more...]

Strength:A) Clean + FS directly into Split Jerk: 6 sets of 1+1 @ 70%B) Thruster (starting on the ground): 1 rep every 30 sec x 5 min @ 60% of max CJSkill:Muscleups: Every 90 sec: 6-8 UB MU + 35 DU x 4 roundsConditioning4 min running clock:40 Cal … [Read more...]

Strength:A) Snatch + OHS: 2+3, EMOM x 6 min @ 80%B) Snatch Pull: 100/3*5 sets, EMOMSkill:A) Shoulder Combo with DB: 10 Front Raises, 10 Side Raises, 10 Bent Over Reverse Butterfly, complete all unbroken with the same dumbbells, rest 90 sec x 3 sets … [Read more...]

Strength:A) Jerk From Blocks: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1; EMOM x 5 min: 3 reps @ 80%B) DL: Recovery Week (Going to hit a maximal single next week): Use steel: 60/5*3 sets, rest as neededC) FS: 50/10 60/8 70/8 75/6 80/6 85/6Skill:A) Strict … [Read more...]

Strength:A) Boxes @ BK: Clean Pull + Clean + Jerk + BN Jerk: 80-85/2+1+1+1*3 setsB) EMOM x 6 min, ascending in weight each set complete without dropping the bar: Power Clean + Hang Power Clean + Clean + Hang Clean: 1+1+1+1Skill:A1) Bench Press: 6x4, … [Read more...]

Strength:A) Boxes @ BK: Snatch Pull + Snatch: 80-85/2+@*4 setsB) BS: 50/10 60/8 70/8 75/6 80/6 85/6Skill:A) Practice 10-15 min of headstand or wall walk into free-standing HandstandB) Death by HSPU: Scale up or down according to skill to allow … [Read more...]