Workout of the Day

Tuesday 160920 – Beginner

Strength Strict Press 5×4, increasing alternating with Muscle Clean + Push Jerk + Clean Grip Overhead Squat 5x(4+4+4) (45/35) Rest 2-3 minutes between sets. Compare to 9/13/16. Conditioning Every 2 Minutes, 8 Rounds of: 2 Power Cleans + 2 Push… Read more »

Tuesday 160920 – Experienced

Skill/Strength 5×5-7 Strict Handstand Push ups, alternating with 5×5-7 Strict Ring Dips Note: To make the Strict HSPU more difficult, you can add a deficit or perform them facing the wall. If 5 Ring Dips is easy, add a 3-count… Read more »

Monday 160919 – Competition

Warm up 2-3 rounds of: 1 TGU each arm, increasing weight each round Teacup Drill or Pec Stretch of Choice 8-10 Contralateral Deadbugs Lateral Banded Walks 8-10 Wall Squats Any additional mobility/warm up prep. Strength Find Front Squat 5 RM… Read more »

Sunday/Monday 160918/19 – Beginner

Strength Front Squats 6×3, across (85% of your heaviest 5 reps from 7/18/16 + 30-35#) Compare to 9/12/16. Conditioning 10 Minute AMRAP: 1 Wall Walk 5 Pull ups 10 Med Ball Cleans (20/14) Compare to 4/17/16 and 4/18/16.