Mobility: Ankles Skill: Pistols Conditioning: As many Rounds and Reps as Possible in 18min of: 20 Russian Kettlebell Swings 15 Down Ups 10 Pistols 300m Run 10 Pistols 15 Plank Burpee 20 Straight leg Raises anchored to kettlebell Option 2- Stroke Rate RowsRead More
Similar notes from Monday. Today’s focus is on the power clean. If you are experienced and have been following this cycle, then it’s time to find a new max. If you are a newer member, then your focus is on form and technique, NOT load. Work with your coach on an appropriate set and rep...Read More
Nasal Breathing Warm-up: You will only be breathing through your nose for this entire warm-up. Why do we practice nasal breathing? In a nutshell, it improves our fitness. Normally, when we feel as though we need more oxygen, it’s really our body’s inability to deal with the buildup of carbon dioxide. Even though it doesn’t...Read More
Today’s primary focus is on the back squat. If you are experienced and have been following this cycle, then it’s time to find a new max. Remember that going heavy on a squat is very taxing on the central nervous system. So, pay attention to how you feel and adjust your effort on the conditioning...Read More
Warm-up Strength: Shoulder Press 3×10 Conditioning: Score is total time, including rest periods. Wall Balls and Snatches should be unbroken. You should push the run and burpees because you get a minute to rest. Then, grind out those last 3 rounds knowing you are almost done! Rx 35/25 Rx+ 50/35 Time Cap 25min 3rds 10...Read More
Barbell Warm-up Olympic Lifting: Power Clean Every 2min x 16min 3×65% 3×70% 2-3×75% 2×80% 1×85% 1×90% 1×90+% Conditioning: Every Minute on the Minute x 16min 1- Dumbbell Power Clean x 8-10 reps 2- Box Jumps x 6-12 reps 3- Assault Bike x 8-15 Calories 4- RestRead More
Warm-up Strength: 3 sets Dumbbell Bulgarian Split Squats x 8 reps each leg @2011 Rest 30sec between legs Conditioning: No Rx today. Please focus on quality in the wall walks vs speed. 1000m Run or Row Then, 3rds of 30 Russian Kettlebell Swings 5 Wall Walks Then, 1000m Run or RowRead More
Warm-up Strength: Back Squat Every 2min x 14min (7 sets):6×70%, 4×80%, 2×85%, 1×92-95%, 2-4×80%, 4-6×70% Conditioning: These should be short fast intervals, ideally unbroken on all 3 movements. So, pick a weight and skill level that allows for this stimulus. Rx 115/75 Rx+ Chest to Bar and 135/95 10 Front Squats 15 Pull-ups 50 Double-unders...Read More
Warm-up Strength: 3 sets Deadlift x 12 repsStart your first set around 50% and build. Deadstop between every rep. Then, get tight and lift the bar while keeping proper technique. Conditioning: 8rds 5 Burpee Pull-ups 5 Burpee to 6in Target 5 Hang Power Cleans 5 Push Press Rx 115/75Read More
