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 …
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 …
De-load weekend Get outside, enjoy your weekend and get ready for our new phase Monday
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 …
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 …
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
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”
A1. Power snatch tng x 3 @65% A2. 1 pegboard accent Rest 2 min x 5 B. High Hang / Hip SqT Snatch x 10 singles @80-90% of snatch (positionally) C. Afap 2k ski erg 100/80 cal bike 2 mile run 1k ski erg 50/40 cal bike 1 mile run
Janelle / Refresh blog Friday for BECOMPLETE adds / Weightlifting: A. Complex build: Complex: EMOM x 8 1 Power Clean + 2 Hang Power cleans + 3 Front Squats + 4 shoulder to overhead; 205/133 * Increasing minutes here from prior weeks, same in weight. Adjust accordingly and build on your prior weeks B. Wide …
