Monday 170821 – Competition

Warm up 3 rounds of: 10/arm Single Arm Kettlebell Swings (light weight) 10/arm Suitcase Deadlifts (light weight) A. Build to a heavy clean and jerk for the day. B. “Christine” 3 rounds for time 500 meter row of 12 Bodyweight… Read more »

Monday 170814 – Competition

Warm up 3×8/leg Ankle Eccentric Dorsiflexion A. Single Leg Deadlift 3×10/leg (33% of 10 RM Sumo Deadlift) B. Front Squat 7×2 (85% of 1 RM Clean) C. Floor Press 5×10, increasing D. 30-20-10 reps of: Thrusters (95/63) Box Jump Overs… Read more »