A. Build up to As Heavy As Possible in 2 sets: 1 Arm Overhead Carry: 60 m Right arm, perform 5 Single Arm Thrusters every 10 m (Video 1) (Video 2) Rest 1-2 minutes 2. Single Arm Arm Overhead Carry:… Read more »
Wednesday 9/6 Before class Run 2 laps of MSP Note: time starts and finishes on 3rd floor of the gym. BBB Muscle Clean + Press 3×3 Power Clean + Jerk 3x(1-1-1) After class Chest to Bar Pull up Conditioning Choose… Read more »
A. 15 Minute AMRAP for quality: 250 m Row (moderate pace, damper setting 3 or below) 20 second Supinated Bar Hang 10/arm Single Arm Suitcase Deadlift (light to moderate weight) 10 Push Up with Shoulder Tap B. 3 rounds for… Read more »
Rest Day! Enjoy the day off.
Warm up 2 rounds with light weights of: 10/arm Single Arm Kettlebell Swings 10/arm Suitcase Deadlifts 10 Squats (with press out) A. Front Rack Step ups 3×8/leg with kettlebells or dumbbells held at side Note: start light and increase weight… Read more »
Wednesday 8/30 Functional Strength or BBB Thursday 8/31 Rest Day Friday 9/1 “Competition Barbara” 5 rounds for time of: 10 Chest to Bar Pull ups 15 Handstand Push ups 20 Toes to Bar 25 Overhead Squats (95/63) Rest 3 minutes… Read more »
Warm up 10 Lateral Step Overs Eccentric Ankle Dorsiflexion 3×8/leg A. Single Arm Waiters Squat: 3×12/arm (75% 10 RM Front Rack Box Step Up – Video) Rest 1 minute between arms Perform 10 Groiners after each set of 1 Arm… Read more »
Warm up 2 rounds of: 10 Push up with Shoulder Tap 10 Standing PVC Pass Throughs A. Single Arm High Pull: 2 sets of max reps/arm (100% 10 RM) B. Snatch Waves 3x(2-2-1) Ex: 135-145-155 145-155-165 155-165-175 C. Snatch Balance… Read more »