Category Archive

Competition: 5 Rounds of: 5x HSPU’s 5x L-pull-ups 50x Double-unders L2: 5 Rounds of: 5x Ring dips 5x L-pull-ups 50x Double-unders L1: 5 Rounds of: 5x Push-ups 5x Pull-ups 20x Double-unders Coming off of the Split Jerk from yesterday here is an article about pelvic tilt in the split position. I am seeing a ton of people in that forward …

Weightlifting: Competition & L2: Heavy single Rack Jerk (split) L1: Heavy single Rack Jerk (split) then All levels: Row 2km    

Weightlifting: Back Squat 1rm Double Under work: x3 Max out (as many unbroken as possible) Perfect article to read up on before coming in for a 1RM.

Weightlifting: Competition & L2: Heavy single Rack Jerk (split) then 4×2 Rack Jerk (split) @ 75% L1: Heavy single Rack Jerk (split) then 5×1 Rack Jerk (split) @ 80% Conditioning: Competion & L2 AMRAP 10: 20x Lunges (10 per) 10x T2B 5x Push-ups L1 AMRAP 10: 20x Lunges (10 per) 10x Hanging leg raises 5x Push-ups Mike Boyle talks a …

Weightlifting: Competition & L2: Heavy Single Power Snatch then 7×1 @ 80% L1: Heavy Single Hang-Power snatch then 7×1 @ 80% Conditioning: All-levels 3x400m 1 minute recoveries It says it all below the title, “Great warm-up, great workout”

Weightlifting: Competition & L2: Heavy Single squat clean & Jerk then 5×1 @ 85% L1: Heavy Single Hang-squat clean & Jerk then 5×1 @ 85% Conditioning: Competition: 21-15-9: Front Squat (185#/115#) Ring Dips *Bar will be pulled from the floor L2: 21-15-9: Front Squat (135#/95#) Ring Dips *Bar will be pulled from the floor L1: 21-15-9: Front Squat (95#/65#) Push-ups …

Weightlifting: Competition & L2: Heavy Single squat snatch then 6×1 @ 85% L1: Heavy Single Hang-squat snatch then 6×1 @ 85% Conditioning: Competiton: 7 Rounds of: 3x Power Cleans (135#/95#) 3x Muscle-ups 10x Box Jumps (24″/20″) L2: 7 Rounds of: 3x Power Cleans (135#/95#) 5x C2B 10x Box Jumps (24″/20″) L1: 5 Rounds of: 3x Hang Power Cleans (95#/65#) 5x …

Chipper: Competiton & L2: Complete: 1mile run 50 T2B 50 Sandbag Get-ups (50#/35#) 50 Wallballs (20#/14#) 50 Ring Dips *Can be broken up any way the athlete chooses* L1: Complete: 800m run 30 hanging leg raises 30 box step-ups (24″/20″) 30 Wallballs (20#/14#) 30 Push-ups *Can be broken up any way the athlete chooses*  

Strength: Competition & L2: Heavy Single squat clean then 7×1 @ 80% L1: Heavy Single Hang-squat clean then 7×1 @ 80% Conditioning: All Levels: Tabata Mash-up: Box Jump (24″/20″) KB Swing (24kg/16kg) An issue I constantly see on our clean/front squat days is a bad rack position. Take a peek at this article/videos of how to improve that position.

Strength: Competition & L2: Heavy Single squat snatch then 7×1 @ 80% L1: Heavy Single Hang-squat snatch then 7×1 @ 80% Conditioning: Competiton & L2: AMRAP 12: 5x Power Snatches (115#/80#) 10x Pull-ups 20x Double unders L1: AMRAP 12: 5x Power Snatches (65#/45#) 5x Pull-ups 10x Double unders