Warm-up: Joint Mobility/Dynamic Strength: Squat (Drop Set) 3 x 20 *The weight on your Barbell Squat will be performed at your heaviest weight from last Monday’s drop set. Immediately AFTER each set perform the following Single Arm KB Complex: (same weight R/L) 1 x Dead Clean 1 x Bottoms Up Clean 1 x...
Warm-up: Joint Mobility/Dynamic Strength: A) In 10 Minutes work up to 3 x Sumo Deadlift Doubles, going no heavier then 75-82.5% of your 1rm Conventional Deadlift Rest 90-120 seconds between lifts B) 12 Minute EMOM 1st Minute: 15 x stiff legged deadlift 2nd Minute: 10 x Weighted Glute Bridge 3rd Minu...
Warm-up: Joint Mobility/Dynamic Conditioning: 14-12-10 Single Arm KB Front Squat (53/35) DoubleUnders Rest 30 Seconds 12-10-8 Single Arm KB Front Squat (53/35) DoubleUnders Rest 30 Seconds 10-8-6 Single Arm KB Front Squat (53/35) DoubleUnders Rest 30 Seconds 8-6-4 Single Arm KB Front Squat (53/35) D...
Warm-up: Joint Mobility/Dynamic Strength: 10 Minute EMOM Odd Minute: 6 x Hang Muscle Snatch Even Minute: 3 x DxKB Snatch *The goal again this week is to find the heaviest pairing of the above two movements. You will ideally stay at the same weight across for all sets. Reminder the goal is Unbroken s...
Warm-up: Joint Mobility/Dynamic Conditioning: 16 Minute Alternating OTM 1) 50ft Sled Push 2) Run 100m 3) 50ft Sled Drag 4) 30 sec Ring Support Hold Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)