Warm-up Strength: Every 2min x 12min Push Press x 2 + Push Jerk x 3 Conditioning: As Many Reps as Possible in 2min of: 200m Run + Max Reps Curtis P.’s 95/65 Rest 2min As Many Reps as Possible in 4min of: 400m Run + Max Reps Curtis P.’s 95/65 Rest 2min As Many Reps...Read More
Warm-up Skills: Hopefully you were here last week for Day 1 of this cycle and have your numbers. If not, work with your coach on the proper rep scheme and modifications. Remember what you do so you can continue progressing on the next few Tuesdays. Every Minute on the Minute x 15min (5 sets) of:Station...Read More
Warm-up Strength: 15min to build to today’s 2RM Tempo Back Squat @ 32X1*Same tempo as last week, but your goal should be to go 4-5% heavier this week. The time to fix technique errors is at the beginning of a cycle when weights are lighter. So, the tempo is your primary focus NOT load. Assuming...Read More
Barbell Warm-up Olympic Lifting/Barbell Cycling: Every 20sec x 15 sets 1 Power Clean @55-60% Conditioning: Hang squat cleans should be unbroken. Make sure you fully stand up and extend your hips before recycling the barbell. All box jumps are step down only with full control and extension at the top of the box. Time Cap...Read More
Warm-up Strength: Every 2min x 10min Push Press x 3 + Push Jerk x 2 Conditioning: Hold the bell by the handles in front of you like a front squat. The bell does not rest on the body. For total time. Time Cap 10min 14-10-6 Deadlifts 185/135 Air Squats Rest 2min 12-8-4 Deadlifts 225/155 Kettlebell...Read More
Warm-up Gymnastics Skills: For the next few Tuesdays, you’ll be working on these 3 skills. It’s important that you take note and remember how many reps you get in the 60sec test of each movement. If you do not have strict handstand push-ups, pick a variation that gets you at least 15 reps. Complete as...Read More
Warm-up Strength: 15min to build to today’s 3RM Tempo Back Squat @32X1 The time to fix technique errors is at the beginning of a cycle when weights are lighter. So, the tempo is your primary focus NOT load. Assuming no injury/limitation, if you can air squat below parallel, then you can do it with a...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 12min 3-Position Power Clean High Hang, Mid Hang, Floor Y ou can take a short reset at the floor, but don’t step away from the barbell. Conditioning: Go hard on the first set knowing you have an equal amount of rest. Think about how you want to attack...Read More
Today looks a little different for a Thursday since Monday was an off day. Warm-up Strength: Every Minute on the Minute x 10min 1- 1-1-2 Dumbbell Bench Press x 6 reps 2- Strict Pull-ups x 6-8 reps Full Body Strength: Every 90sec x 18min (3 sets) 1- Front-Racked Reverse Kettlebell Lunges x 16 reps 2-...Read More
