Category Archives: Training

Sunshine State Prep A. C&J; 1 x 2+1 @80%, 4 x 1+1 @85%, rest 2-4 min B. RDL; 3 x 3 @100%, rest 2 min C. Back Squat; 1 x 5 @75%, 1 x 3 @80%, 2 x 2@85%, rest … Continue reading →

Sunshine State Prep A. Power Clean + Power Jerk; 1 x 2+2 @80%, 3 x 2+1 @85%, rest 2-4 min B. Clean High Pull (from low block); 3 x 3 @75%, rest 90 sec C. Push Press; 4 x 3 … Continue reading →

sunshine state prep A. Back Squat; 1 x 4 @ 70%, 1 x 4 @ 75%, 1 x 4 @ 80%, 1 x 4 @ 85%, rest 2-3 min B. RDL; 1 x 4 @ 90%, 1 x 3 @95%, … Continue reading →

sunshine state prep A. Snatch; 6 x 2 @ 80%, rest 3 min B. Snatch Balance; 1 x 3 @ 65%, 1 x 3 @ 70%, 1 x 2 @ 75%, 1 x 2 @ 80%, rest 2 min after … Continue reading →

sunshine state prep A. Power Clean; 4 x 2 @ 80%, rest 2 min B. Rack Jerk, 4 x 3 @ 80%, rest 2 min percentage is off of heaviest full clean & jerk C. Front Squat; 1 x 5 … Continue reading →

sunshine state prep A. C&J; 1 x 2+3 @ 75%, 3 x 2+2 @ 80%, rest 2-4 min B. Clean Pull; 1 x 4 @ 85%, 2 x 3 @ 90%, rest 90-2 min C1. Front Squat; 1 x 5 … Continue reading →

sunshine state prep A. Power Snatch; 5 x 2 @ 80%, rest 2 min B. Back Squat; 1 x 5 @ 70%, 1 x 5 @ 80%, 1 x 2 @ 85%, 1 x 3 @ 90%, 1 x 1 … Continue reading →

sunshine state prep A. Snatch; take 15 min to warm up, then 3 heavy singles B. C&J; take 15 min to warm up, then 3 heavy singles heavy is relative today especially based on how you feel. Treat the heavy … Continue reading →

warm up Back Squat; 1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%, rest 2-3 min conditioning 7:00 AMRAP 1 Sq/Clean & Jerk (135/95) 10 Dubz 2 Sq/Clean & … Continue reading →

sunshine state prep A. Power Snatch; 4 x 2 @ 70%, 2 x 2 @ 75%, rest 2 min B. Power Clean + Power Jerk; 3 x 2+1 @ 70%, 2 x 1+1 @ 75%, rest 2 min C. Front … Continue reading →