06
11
2019

Training 11-7-2019

Warm-up: Joint Mobility/Dynamic Strength: Every 90 seconds for 12 Minutes, alternate between the following two series: Odd Rounds: 5 x BarBell OverHead Squat Even Minute: 3 x [1 DxKB Low Swing + 1 DxKB Clean], The goal again this week is to find the heaviest pairing of the above two complexes. You w...

03
11
2019

Training 11-4-2019

Warm-up: Joint Mobility/Dynamic Strength: Squat Establish a 50rm Squat *Warm up and then toss down a 50 rep Squat set. Use the last three weeks of Squat work to help directed your choice for today. Yes, this is an Unbroken set. And yes, if you rack it the set is over. There is no “One Breath” cadenc...

01
11
2019

Training 11-2-2019

Warm Up: Joint Mobility/Dynamic Conditioning: “20.4” 30 box jumps (24/20) 15 clean and jerks, 65 | 95 lb. 30 box jumps (24/20) 15 clean and jerks, 85 | 135 lb. 30 box jumps (24/20) 10 clean and jerks, 115 | 185 lb. 30 alternating pistols 10 clean and jerks, 145 | 225 lb. 30 alternating p...

31
10
2019

Training 11-1-2019

Warm-up: Joint Mobility/Dynamic Strength: Deadlift (Convetional or Sumo) 3 x 3+ *Address the following key as to what weight to add to your bar from your COMBINED total reps from last week of your Deadlift Progression. If you were not part of that read below for details of how to start If you comple...

30
10
2019

Training 10-31-2019

Warm-up: Joint Mobility/Dynamic Conditioning: “Lumpy” 3 Rounds Row 250 meters 6 Power Cleans (135/95) 6 Thrusters (135/95) 9 Deadlifts (135/95) 9 Sumo Deadlift High Pulls (135/95) In honor of Seattle Police Officer Tim “Lumpy” Brenton. End of Watch: October 31, 2009