Author Archives: admin

heavy athletics A. 12 min for a heavy 3 rep OHS B. 12 min for a heavy Snatch + low hang conditioning 5rft 50 dubz 15 OHS (95/65)

heavy athletics A. 3 position power clean + power jerk gymnastics capacity B. 20 sets of 5 unbroken c2b pull up for time conditioning C. 5 rounds for total time 15 Burpee to a target 20 wall ball (20/14) 1 … Continue reading →

A. 1K row (85%, last 250 PR pace) Rest 5 min B. For time 12-9-6-3 Thruster (95/65) TTB Rest 5 min C. 1K row (get it)

Today is an easy shit day. Spend time doing something aerobically that you enjoy and do not have to work for.

heavy athletics A. 12 min for a heavy 3 rep OHS B. 12 min for a heavy TnG 3 rep snatch conditioning AMRAP 10 10 squat cleans (105/75) 10 squat cleans (125/85) 10 squat cleans (145/95) 10 squat cleans (165/105) … Continue reading →

This commercial is a must watch, very inspirational and powerful. http://youtu.be/u2HD57z4F8E Spend some time doing some easy aerobic shit. Structured or unstructured.

Heavy athletics A. Back squat; 3-3-3-3 Conditioning B. AMRAP 18 15 Box Jump w/step down (24/20) 12 STO (115/80) 9 Toe To Bar (focus on pacing, goal is as little attrition as possible) C. not for time 15-12-9 Wall Walk … Continue reading →

Heavy athletics A. Snatch DL + Snatch Pull + Power Snatch + Hang Snatch + Snatch + Over Head Squat- build to a heavy set in complex, then hit same weight 2 more times successfully *no straps, never let go … Continue reading →

At least 30 minutes of continuous easy shit.