Progression
CONTINUE READINGLet’s go
CONTINUE READINGA) Deadlifts L x8 L/M x8 M x8 Build to 8RM Dropsets: 2×8 @90% of 8RM B) AMRAP 15 5 T2B 10 Push-ups 15 Air Squats
CONTINUE READINGA. Clean and Jerk EMOM 12 Ascending from 75% Build to heavy, no misses on Jerk B) 3-4 rounds for quality: Goblet Cossack Lunges x10e Alternating L-sit Press x 3-5 SL Hip Thrust x10e DB Plank Drags x1 min 2 lap Sled Push-Pull or 1 min bike/row sprint
CONTINUE READINGA) Row technique B) 2k – ReTest C) For Time 500/400m Row 15 Snatches (95/65 lb) 300/250m Row 15 Clean-and-Jerks (95/65 lb) 200/150m Row
CONTINUE READINGA1) Push Press Lx5 L/Mx5 Mx5 Build to 5RM RPE:9-10 Dropsets: 2×5 @90% of 5RM A2) DB Bench 3×10 B) 10-9-8-7-6-5-4-3-2-1 Handstand Push-ups Chest to Bar Pull-ups 2 laps Farmers Carry after every round (70/53)
CONTINUE READINGA1) Box Back Squat Bar 1×10 Lx6 L/Mx6 Mx6 Build to 6RM RPE:9-10 2×6 @90% of 6RM A2) Bent Over Row 3×10 B) AMRAP 12 100 Wallballs (20/14) 80 DB Power Snatch (50/35) 50 DB SA OH Walking Lunge (50/35) 30 Pistols
CONTINUE READINGand reading
CONTINUE READINGin threes a party
CONTINUE READINGeat em
CONTINUE READING