Posts By: Avery Wittkamp

Tuesday 160726 – Competition

Warm up Your choice. Strength Muscle Snatch, from the floor 5×3, across Hang Snatch 8×2, from above the knee, increasing Compare to 7/12/16. Conditioning 4 Rounds for time of: 30 Second Max Hang Power Snatch (125/83) Row 250 Meters 15… Read more »

Monday 160725 – Competition

Warm up 2-3 rounds: 7 Sotts Press (Behind the Neck) 15-20 Push ups 10 Scap Pull ups 10 Barbell Good Mornings 5/leg Barbell Cossack Squats Technique Split Press 5×1, increasing BTN Push Jerk+BTN Split Jerk 3x(1+1), increasing Strength Every 2… Read more »

Saturday 160723 – Competition

If you are missing class: 5 k Run for time. If you are in class, we will discuss ways to individualize your Saturday workout to work on some weaknesses, but your workout will include: Strength 4×8-10/leg Front Rack Barbell Walking… Read more »

Thursday 160721 – Competition

Warm up 3 rounds: 2:30 minute Assault Bike 1 TGU each arm, increasing 10 attempts at Triple Unders (or 10 Triple Unders) Any additional mobility/warm up prep – your choice. Strength 5×5 Overhead Squats, increasing (from the racks) Conditioning 3… Read more »

Tuesday 160719 – Competition

Warm up Your choice. Technique Split Press+Jerk Dip+Split Jerk 3x(3+2+1), increasing then… BTN Push Jerk+BTN Jerk 3x(1+1), increasing Strength Every 2 minutes, for 10 minutes: 1 Push Press+ 3 Split Jerks Start at 65-70% of your 1 RM Push Press… Read more »

Monday 160718 – Competition

Warm up 3 rounds: 7 Sotts Press (Behind the Neck) 15-20 Push ups 10 Scap Pull ups 10 Barbell Good Mornings 5/leg Barbell Cossack Squats Gymnastics 9 minute EMOM: (3 rounds) Minute 1 – 8-10 Strict Handstand Push-Ups (if you’re… Read more »