R&R is vital for everyone. Get some! … [Read more...]
12 September 2015 Recovery
Get outside, enjoy your family, recover from this week. … [Read more...]
11 September 2015 Strength
Strength W/U: 5 Rounds (scale as necessary) 10X Squat Jump 10X Clapping Push Up 5X Shoulder Pole Press 5X PVC Halo Training: Snatch 3X 80% 2X 85% 1X 90% 2X 85% Power Clean 3X 80% 2X 85% 1X 90% 2X 85% Jerk from Rack 3X 80% 2X 85% 1X … [Read more...]
10 September 2015 Power Endurance
Power Endurance W/U: 30X Power Cleans (scale as necessary) 6 Rounds 5X Power Clean (and press) @ 135# Training: 4 Rounds 8X Front Squat 15X Bench Sit Ups Weighted 1 Mile Run @ 25# 120X Weight Squats 60X Weighted Push-Ups 30X Strict Pull-Ups Weighted 1 … [Read more...]
9 September 2015 Job Specific
W/U: 10-9-8-7-6-5-4-3-2-1 (scale as necessary) KB Swings @ 70# X2 (20-18-16…) DB Push Press @ 35# … [Read more...]
8 September 2015 Power
W/U: 5 Rounds (scale as necessary) 20X KB Swings @ 44# 7X Jumping Lunges 10X Push-ups Training: Work Up to1RM in one of the following: Clean Push Press Jerk Clean & Jerk Snatch … [Read more...]