1 September 2015 Strength o             W/U: Barbell Complex              4 Rounds (75#, 85#, 95#, 105#) Scale as necessary 6 Deadlift 6 Rows 6 Hang Clean 6 Front Squat 6 Push Press 6 Back Squat 6 Push-Ups o             Training: (scale as necessary)              … [Read more...]

Rest... stretch and hydrate. New month tomorrow, getting serious about some strength now. … [Read more...]

Beginner W/U: 1K row Training: Row 250m, recovery pace 15-10-5 Bench Press @ 95# Ankles to Bar Dips Pull Ups (strict) Row 250m, recovery pace Intermediate W/U: 1.5K row Training: Row 500m, recovery … [Read more...]

Rest, relax, stretch, you'll need it! … [Read more...]

Beginner W/U: 3 Rounds Row 150m 3X Power Clean @95# Training: Work up to 1RM Front Squat 4 rounds 3x Front Squat @ 75% 1RM, every 40 seconds 2 rounds 8x DL @ 185# 30m Sled Push 5x 1 arm weighted sit up (each arm) 2 rounds 10x Elevated push … [Read more...]

Beginner W/U: 5 Rounds #6 1X Turkish Get Ups (go light and come straight to feet) SAM Shoulder Drill (5X pole press, 3X halo, 5X OHS) with PVC pipe Training: 15-10-5 DL @ 75% BW HSPU Intermediate W/U: 5 Rounds #6 2X Turkish Get Ups (go … [Read more...]