Tuesday 170905 – Competition

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 »

Saturday 170902 – Competition

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 »

Tuesday 170829 – Competition

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 »

Monday 170828 – Competition

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 »