am A. Front SqT – EMOM x 5 x 5 reps @70% of your 1RM B. Deadlift – climb to heavy triple for the day, TnG reps – in 12-15 min ; be smart with volume here C. 65% of B; for 3 sets of 7 reps TnG; rest accordingly in between D. Reverse Hyper …
am A. Power Clean + Front SqT + Push Jerk x 2; build to heavy in complex in 15 min or so B. Push Press – build to 2RM + 2×2@90% C. 500m Row x 8; rest 2:30…Build on your previous pace’s here. If you do NOT have a pace. Men are shooting for <1:39 splits, …
Congrats to Maddie & Justin for their 1st place this past weekend at LoveEmorLeaveEm against some tough competition! am A. EMOM x 10; Snatch TnG Triples Starting at 65% ish; climbing accordingly per athlete *NO Straps folks! B. Back SqT – 3RM for the day + 1×3@90% C. 4 sets of TnG HSPU; rest 1:30 …
A. Power Snatch Wave 3.2.1.3.2.1.3.2.1…starting about 65% on the first triple. even on singles. not climbing about 90% of your 1RM power snatch at anytime B. afap 15-10-5 Muscle ups SqT Cleans (155/108) rest / recovery C. @80% 800m Row 40 GHD Situps 800m Row D. 10 min of scap / shoulder …
A. Push Press 3×5 @90% of your 5RM B. Back SqT – 20RM attempt C. C2b Progression: 8 x 10 C2B AFAP D. 3 x 3 min on clock 15 burpees 20/15 cal bike remainder of time, amrap heavy wall balls (30/20) rest 6 min between rds E. 14-20 min on rower :30 on @80% …
