03.03.2014

Happy Monday Folks! Get in here and start training! WARM-UP: 3 Rounds: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 Hang Power Cleans 3 Push Jerk 3 Back Squats STRENGTH: 1.) Hit a set every 1:00 Back Squat: 1×5 @ 70% 1×5 @ 80% 1×3 @ 90% 1×1-2 @ 95% 2×2 @ […]

05.08.2013 [wednesday]

Max-Effort Lift: 20:00 Bench warm up- 10@bar, 8-10@35%, 5-10@55% work- 5@65%, 5@75%, 5+@85% back off set- 10@50-60% *base %’s off latest/heaviest achieved Assistant Movement: 3 Rounds: 15+ UB Push Ups 15+ UB Pull ups *only rest at the end of each round, NOT between movements. (UB=unbroken) Upper Body Triplet: 3 Rounds: 20 HR Push ups […]