Monday Since we are coming fresh off of doing some back squats for volume, I thought I would do the same for front squats. Don’t immediately write it off, volume is extremely important when it comes to building wholistic strength. For the finisher today you’ll notice that the Rx’d movement[…]
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MONDAY This was programmed around a year or so ago. I like this one as a regular re-test as there are multiple movements you can adjust and gauge improvement on whether you scale up or down the doubles, gymnastics, weight or run. As always, you can also keep everything exactly[…]
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Monday Sometimes a ton of variety or a chipper workout is nice. Other times there can be great benefit is simplicity and repetitiveness. While the 70m meter run is meant to just give your arms a quick break before going overhead with the barbell, the 403m run will allow[…]
Read More »Monday The goal for today is to hit each Amrap hard and have consistency on A and C with little drop off. You will have some rest between amraps but make no mistake, 90 seconds is not enough time to make a full recovery so pace it a little more[…]
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MONDAY For the “hang” focus, either position is fine. Starting at the pocket/hip works on the final vertical finish, getting tall, and working with less momentum, whereas starting at the knee, the focus is on maintaining hip loaded position longer, shoulders staying over the bar, and a good sweep of[…]
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Monday Just wanted to give all of you another opportunity to overhead squat if you opted to back squat instead a couple of weeks ago, or give those that overhead squatted a couple weeks ago a chance to build off of that. For the purpose of Part B, pick a weight that you can do[…]
Read More »Monday I personally like to have workouts on Monday where you just move. I like to call them: Monday movers. Thats what I like to think of this workout as. Its just a workout where you move for a while. It is a repeat workout so check back to see[…]
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MONDAY The main work is the 5 rounds where as the snatches and wall balls should be fillers. Mixing a matching is fine and if you are a normal heavy cleaner, feel free to go a little heavier here. If you have toes to bar but 7 and 9 would[…]
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Monday 3 different couplets for all of you today. Let’s see if you can sustain your efforts throughout all 3 🙂 A) 8:00 Alt EMOM 1:00 Max Cals any Machine 1:00 Shoulder to Overheads 75/55 95/65 115/75 – rest 2:00 – B) 8:00 Alt EMOM 1:00 DB Snatches 45/25 (Alt 50/35) (Alt[…]
Read More »Monday Its been quite some time since we have tested out a one rep max so for you experienced lifters if you want to see what you are capable of go for it! If you haven’t tested out a one rep max before, but have been doing the olympic lifts[…]
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