Posts By: Avery Wittkamp

Friday 161209 – All Levels/Competition

Conditioning/Skill Work “Tabata Something Other Than This” Tabata Toes to Bar 2 minutes rest Tabata Russian Kettlebell Swings (32/24) 2 minutes Rest Tabata Box Jump Overs (24/20) 2 minutes Rest Tabata Burpees with Jump to Touch Overhead (6 inches above… Read more »

Thursday 161208 – Competition

Warm up Your choice then… Tall Jerk 5×2 (light/technique) Tall Clean + Front Squat + Jerk + Split Press 5x(1+1+1+3) Strength 12 minute EMOM: Hang Clean + Front Squat + Jerk Start at 50-65% max and increase weights as technique… Read more »

Monday 161205 – Competition

Warm up 3 rounds of Barbell Complex: 5 Snatch High Pulls, from the hang 5 Muscle Snatch, from the hang 5 Tall Snatch 5 Snatch Grip Push Press (BTN) 5 Overhead Squats Strength 14 minute EMOM: Hang Snatch (technique) Start… Read more »

Saturday 161203 – Competition

Warm up/Skill Work 25 minute EMOM: 1. Assault Bike 2. 3-5 Box Jumps with step down (30/26) 3. Rest 4. Ring Muscle Ups (you choose volume for 5 rounds) 5. Rest Strength A. Back Rack Barbell Walking Lunge 3×6-8/leg, building,… Read more »