Monthly Archives: October 2017

EMOM x 30 Min 1 – 40 sec ski @ 1:50/500m pace Min 2 – 5 burpees + 10 dbl KB snatch (split 5/5) @ 53/hand Min 3 – Run 150m out and back Min 4 – 5 burpees + … Continue reading →

A1 – 1-arm DB bench press x 6/side, rest 15 sec bt arms, 60 sec after both 55-65-70-75 A2 – 1-arm DB bird dog rows x 6/side, rest 15 sec bt arms, 60 sec after both x 4 sets 45-55×3 … Continue reading →

A – Power clean x 1/Hang Power clean x 2 – new complex every 90 sec x 8 205 across Hands were extremely sensitive today, I was a little bitch. Could’ve easily moved more weight for the power and the … Continue reading →

A – Paused power snatches – 1 rep every 30 sec x 15 (moderate load, 2 sec pause below knee each rep) 165 One thing I noticed today is that I am getting good hip extension but the leg drive … Continue reading →

EMOM x 12 Min 1 – 20 sec strict press @ 115 Min 2 – 25 sec sandbag/stone over yoke Min 3 – 30 sec AB @ 350-400 watts, pace you’d expect to hold for the DB/rope workout Press – … Continue reading →

AM 4 rounds not for time 4 strict HSPU + 6 kipping HSPU 4 strict pullups + 6 kipping pullups 4 thrusters @ 95 + 6 front squats 10 1-arm alternating DB snatches @ 50lbs + 10 (5/side) 1-arm OHS … Continue reading →

Heavy rope DU skill work done + For time AB/DB clean/Rope climb workout in full (i think since your division has standard rope climbs you might experiment with getting a little more aggressive on the DB, and trust your foot … Continue reading →

A – DB movement exploration/variability 1-arm DB hang power snatch x 5/side 1-arm alternating DB shoulder to overhead x 10 (5/side) (1-arm DB squat snatch + 1-arm DB hang squat snatch) x 5/side 2-arm overhead dbl DB walking lunges x … Continue reading →

AM Clean x 2/Jerk x 1 – 3-4 working sets as you feel good, rest 3 min 245-255-265-275 On the 275 did the jerk after the first squat didn’t have the confidence to do it the other way. Wanted to … Continue reading →

A1 – Supinated grip wtd pullups @ 33X1 x 2-3, rest 1 min 45 across, 3 x 3 sets, 1 x 2 (negative was a bigger fight on set 3) A2 – Kipping deficit HSPU, 1 set AMRAP, rest 2 … Continue reading →