Author Archives: admin

Day 1 A – Paused front squats @ 23X2 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set) 165-185-195-2015-215 (did an extra set as didn’t … Continue reading →

Day 1 (squat deload) A – Front squats – 6 sets of 3 @ 50-60%, rest 2 min, same load across, focus on quality positions and good speed 175 across B – 1-arm Bottoms up KB overhead presses from standing … Continue reading →

Day 1 A – Front Squat @ 50X2 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 20lb window from last week’s last set) 210 – i was still feeling pretty smoked from the … Continue reading →

2 minutes to complete each machine task and clean reps and rest the remainder of the 2 min window. 2 min window to complete 21 row cals 5 power clean @ 155 2 min window to complete 18 bike cals … Continue reading →

Day 1 A – Front Squat @ 40X1 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 20lb window from last week’s last set) 215 – 225×3 – felt mcuh stronger so i’m sure … Continue reading →

Day 1 (squat strength) A – Front Squat @ 30X1 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set) 185-205-215-225 – this tempo was definitely … Continue reading →

Day 1 EMOM x 18 Min 1 – 30 sec AMRAP empty bar hang muscle clean + strict press Min 2 – 30 sec AMRAP empty bar OHS Min 3 – 30 sec AMRAP R-arm javelin press, empty bar Min … Continue reading →

Day 1 3 sets, challenge loading on the muscle snatches by the end 2-3 below knee hang muscle snatch 2-3 above knee hang power snatch 2-3 high hang squat snatches (like a hip snatch almost) 2-3 heaving snatch balances (no … Continue reading →

Day 1 3 sets, adding moderate load to bar each set 2-3 snatch grip deadlift/RDL (make it a bit more hamstring focus than usual, but not a pure RDL) 3-4 above knee hang power snatch 2-3 pressing snatch balances (no … Continue reading →

Day 3 Tabata intervals, 20 sec on 10 sec off x 6 rounds Station 1 – Heavier cable DU’s Station 2 – Wallballs Station 3 – Hand release pushups Station 4 – Strict wide grip pullups Heavy cable reps – … Continue reading →