Rest DayBorn This DaySi Robertson"I'm down like a rodeo clown." … [Read more...]

Strength:A) Cleans Only: Every minute: 3 reps. Start @ 50%, add 5% up to 85%B) Bent Over Row: 4x8, rest 90 secC) Jerk Recovery: 3 sets of 3 + 10 sec hold on last rep @ 100%, rest 90 secConditioning:10 Rounds: 25m prowler push high handle (300/200), … [Read more...]

Strength:A) 3 Position Snatch: 5 sets (Floor, Hang, Hip) @ 70%-75%, rest 2 minB) Banded DL: 7 sets of 3 @ 40%, use band that allow for FAST DL. Rest exactly 45 sec between setsSkill:A) 5 Attempts ME HS Walk, rest as desiredConditioning:AMRAP in 12 … [Read more...]

Rest DayBorn This DayCarlos Beltran"I learned that I have to work hard everyday, that I can't get down if I get in a slump" … [Read more...]

Strength:nA) Split Jerk From Rack: EMOM x 6 min: Complete 3 reps touch and go, add weight each set to heavy touch and go triplenB) BN Jerk Balance: 4 sets of 5 between 60%-70%, rest as needednC) BS: 5x6 @ 80%, rest 2 minSkill:nA) Eccentric HSPU: 6-8 … [Read more...]

Strength:A) Clean + Power Jerk + Split Jerk: 60/2+1+1, 70/2+1+1, 75-80/1+1+1*3 setsB) Deadlift: in 8 min work up to a med-heavy 5 rep, return every rep to the floor BUT do not do these touch and goConditioning:Complete the following @ 70% intensity: … [Read more...]

Strength:nA) Muscle Snatch + OHS: 50/3+3, 60-65/3+3*2 sets, rest 60 secnB) Power Snatch: 60/3, 65/3, 70-75/3*3 sets, rest 2 minnC) FS: 5x5 @ 80%, rest 2 minSkill:nA1) 3-6 UB MU + ME L-Sit @ Top, rest 60 sec, 4 setsnA2) 10 Alt Pistols, weighted as … [Read more...]

Rest DayBorn This DayNapoleon III- "Glory is fleeting, but obscurity is forever""It requires more courage to suffer than to die" … [Read more...]

Strength:A) EMOM x 5 min: 3 Cleans @ 80%, rest 2 min B) EMOM x 5 min: 3 Cleans @ 75%C) BN Press From Split: 4x5 AHAP, rest 90 secConditioning:6 Rounds: 90 sec running clock: 100m sled drag (100/75) + ME Push Press in remaining time (135/95), rest 3 … [Read more...]

Strength:A) Snatch from floor + hang snatch + OHS: 60/2+3+2, 70/2+2+2, 80/2+1+2, 85-90/1+1+2* 3 setsB) Deadlift: 10 sets of 3 @ 50%-60%, rest 30 sec, ALL REPS ARE FASTSkill:A1) on 20' box: Tempo pistols x 5 e/l x 4 sets @ 51X1, rest 90 secA2) … [Read more...]