Α. Every 2 minutes, for 8 minutes (4 sets): Muscle Snatch x 1 rep (build over the course of the four set) Followed by… Every 3 minutes, for 9 minutes (3 sets): Halting Snatch Deadlift + Hang Snatch + Snatch (pause for 2 seconds above the knee on halting, then stand it up, then back down to the same […]
Α. Every 3 minutes, for 12 minutes (4 sets) of: Back Squat 8 reps @68-78% 1RM B. Rx Every minute, on the minute, for 16 minutes (4 sets): Station 1 – 3 Bar Muscle Ups + 5 Chest to Bar + 8 Pull Ups Station 2 – 20 Wall Ball Shots 9/6 Kg Station 3 […]
Α. Rx Complete as many rounds and reps as possible in 30 minutes of: 500/400 Meter Row 40 Alternating Reverse Lunges with Kettlebell 30 Kettlebell Swings 20 Push-Ups 10 Toes to Bar or Knees to Elbows
Α. Six sets of: Romanian Deadlift x 4-5 reps Rest 3 minutes Start at 70% and build to todays heavy for 4-5 reps B. Rx Four rounds of: 20 Handstand Push-Ups 20 Front Squats (60/40 Kg) Then 50 Toes to Bar for time
A. Every 2 minutes, for 16 minutes (8 sets): Split Jerk x 1 rep @ 85-90% (pause for 1-2 seconds in the receiving position) B. Complete as many rounds and reps as possible in 21 minutes of: 80/50 Calories of Ski-Erg or Row 60 Deadlifts 80/50 Kg 40 Chest-to-Bar Pull-Ups 20 Shoulder to Overhead 80/50 […]
Α. Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch x 2 reps Followed by… Every 3 minutes, for 15 minutes (5 sets): 3-Position Snatch @ 75-85% (high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position) Followed by… Every 2 minutes, […]
Α. Six sets of: Front Squat x 4-5 reps Rest 3 minutes Start at 70% and build to todays heavy for 4-5 reps B. Rx Complete as many rounds and reps as possible in 15 minutes of: 30 Double-Unders 12 Wall Ball Shots (9/6 Kg) 12 Pull-Ups
Α. Build to today’s heavy Hang Clean & Jerk Followed by… Every 90 seconds, for 6 minutes (4 sets): Clean & Jerk x 1 rep Perform these from the floor, with the same weight you built to from the hang. Focus on achieving the same contact point and positioning created by starting from the hang. […]
Α. Warm-Up. 200 meter run Followed by… Static Hang x 60 seconds (accumulate time if needed) DB Squat Cleans x 5 Burpees x 5 Wall Slides x 5 @ 3131 DB Squat Cleans x 5 Burpees x 5 Pec Activation x 60-90 seconds DB Squat Cleans x 5 Burpees x 5 Then… B. Rx “Helton” Three […]
Α. Every 90 seconds, for 15 minutes (10 sets): Split Jerk x 1 rep @ 80-85% (pause for 1-2 seconds in the receiving position) Goal of this session is fine-tuning technique. Your goal is to assess each of the 10 lifts on a scale of 1-10, with 10 being a perfect lift. Note how many […]