Tuesday, 08.04.20
A. Row 500m row x 9 Rest 2 minutes *target is -:1 off last weeks splits and one extra repeat today. 100% energy and focus on these **for full programming w/ double sessions, see the COMPLETE Subscription
Tuesday, 08.04.20
The not so pumped for row repeats look 🤣 / COMPLETE: Weightlifting: A. Power clean (high blocks) 1.1.1.1 cluster; to max in <15 minutes B. Deadlift: 1” off ground to 4RM + 1×4@90% C. Snatch Grip Pendlay Row – 5 x 6 reps / Conditioning: A. Row (performed at its own session. Then weightlifting and …
Monday, 08.03.20
All the smiles for Monday and a new phase! / CAP_SIXTY: A. Muscle Snatch + Hang Power Snatch + Snatch Balance + Hang SqT Snatch + Tng SqT Snatch ; to max in <18 minutes / Conditioning: 15/12 cal bike 12 hang power snatch’s 95/63 9 bar lateral burpees 12 OHS 15/ 12 cal bike …
Monday, 08.03.20
All the smiles for Monday and a new phase! / COMPLETE: Weightlifting: A. Muscle Snatch + Hang Power Snatch + Snatch Balance + Hang SqT Snatch + Tng SqT Snatch ; to max in <18 minutes B. Split Jerk: w/ :2 pause in dip and :2 pause in catch x 2 reps x 6-7 working …
Saturday & Sunday
De-load weekend Get outside, enjoy your weekend and get ready for our new phase Monday
Friday, 07.31.20
Happy Friday! / De – load week us wrapping up / A. 3 snatch pulls + 2 hang SqT snatch + 1 snatch balance : to max in <16 min * if issue re reracking bar for snatch balance, perform a OHS B. 4 clean pulls + 3 hang SqT cleans + 2 shoulder to …
Wed, 07.29.20
De-load week continues … / A. Strict HSPU Sets of 5 x 7-8 sets * sfhmets choose height or weight accordingly for working sets B1. Hang power clean x 5 reps B2. Triple bounding work x 2x through B3. 400m run X 5 rds through * ascending or heavy across on hang power. Athletes choice …
Tuesday, 07.28.20
De-load week continues . . . / A. Row 500m row x 8 Rest 2 minutes B. Front rack barbell step up 10/ each side x 4 sets C. Strict Ring Dip 5×3 reps D. Kb windmills 6/ each side x 4 sets each side E. 15 min backwards walk w/ sled
Monday, 07.27.20
De-load week / A. SqT snatch x 3 reps @60-65%. E2MOM X 5 sets B. Back SqT : 3 sets of 6 reps @90% of last weeks 5RM C. Weighted chin-ups 5-5-4-4 D. Amrap 9 12 t2b 9 shoulder to overhead 115/&3 6 burpees over box 40/32”