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Wednesday 6.11.14

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A. "Capacity Test" 4 Minute max calorie row 1 minute rest 3 minutes max pull ups 1 minute rest 2 minutes max back squat *men @ bodyweight, women @ .75 bodyweight 1 minute rest 1 minute max shoulder to overhead 135/95 Notes: * All weights pulled from the floor * Use a scaling that allows you to move at a steady pace the entire time, I should never see you struggle to have to clean the weight for the front or back rack.  

Tuesday, 06.10.14

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Deadlift 5 RM (add 10 lbs to last workout) 50 Evil Wheels after the DWOD


Deadlift 3 RM, 1x max reps @ 80% of 3 RM 50 Evil Wheels after the DWOD


Complete 3 rounds: 1 Muscle Clean then a Push Press…2 Muscle Cleans then 2 Push Presses…3 Muscle Cleans then 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds. *Each muscle clean must start on the ground.

Monday 6-9-14

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If you didn't your video of your lifts from Saturday, let me know! A) Snatch - 3x2 @ 70%, 3x2 @ 75%, 1x2 @ 80% Clean DL to knee, floor, hip, floor, clean - 15 min to work to heavy set, then 3x2 @ 85% B) Split jerk + strict press from split x 2 -- work to heavy set x 10 min Back Squat - 70% x5, 75%x5, 80% x5 C) 100 butterfly sit-ups