Competition

Monday 8/19 Rest Day Tuesday 8/20 Warm Up 3 rounds: 10/side Single Arm Swings 10/side Suitcase Deadlifts 5/side Single Arm Strict Press A. 6 minute EMOM: 5 Push Jerks (155/105) B. Romanian Deadlifts 5×10, increasing C. 4 rounds of 2… Read more »

Monday 8/12 Rest Day Tuesday 8/13 Warm Up 2 rounds: 10 Banded Pull Aparts 10 Alternating Push Up Ts 10 Glute Bridges A. Bench Press Cluster 4×1.1.1.1 (rest 10 seconds between each rep), rest 3 minutes between sets B1. Alternating… Read more »

Monday 8/5 Rest Day Tuesday 8/6 A. For time: 1 mile Run B1. Bench Press Cluster 4×1.1.1.1, rest 10 seconds between each rep and 3 minutes between sets B2. Alternating Dumbbell Bench Press 3×8/side C. 20 minute AMRAP: 1 Deadlift… Read more »

Monday 7/29 Rest Day Tuesday 7/30 Warm Up 3 rounds: 10 Alternating Lunges with Overhead Reach 8 Barbell Good Mornings 8/side Single Arm Kettlebell or Dumbbell Strict Press A1. Bulgarian Barbell Split Squats 4×5/side A2. Scapular Floor Slides 4×10 B1…. Read more »

Monday 7/22 Rest Day Tuesday 7/23 Warm Up 3 rounds: 5 Yoga push Ups 10 Banded Pull Aparts 10 Kettlebell Swings A1. Bench Press 3×3 (warm up), 4×6, increasing A2. Barbell Bentover Rows 3×3 (warm up), 4×6, increasing B1. Strict… Read more »

Monday 7/15 Rest Day Tuesday 7/16 Warm Up 3 rounds: 5/side Thoracic Extensions 30 seconds Front Rack Stretch 10/s Single Arm Kettlebell Swings A. Power Clean + Push Jerk 5×3+3 (60-70% of 1 RM) B. Clean Pulls 5×1 (90% of… Read more »

Monday 7/8 Rest Day Tuesday 7/9 Warm Up 2 rounds: 10/side Single Arm Kettlebell Swings 10/side Single Arm Suitcase Deadlifts 5 High Box Jumps A. Power Cleans 5×3 with 5 second pause in catch, start at 50% of 1 RM… Read more »

Monday 7/1 Rest Day Tuesday 7/2 Warm up 3 rounds: 5/side thoracic extensions each side 10/side single arm kb swings each side 10 Squats with Press Out A. Clean and Jerk: Build up to 90% 1 RM (no failed reps)… Read more »

Monday 6/24 Rest Day Tuesday 6/25 Warm Up 2 rounds: 10/side Single Arm Swings 10/side Suitcase Deadlifts 5/side Thoracic Extensions 7/side Single Arm High Pulls A. Romanian Deadlifts 3×3 (warm up), 4×6 (work sets) B. Dumbbell Forward Lunge 3×3/side (warm… Read more »

Monday 6/17 Rest Day Tuesday 6/18 Warm up 3 rounds: 5/leg Lateral Box Step Ups 10/side Single Arm Kettlebell Swings 10/side Suitcase Deadlifts A. Sumo Deadlift 4×2, 1×5 Note: Take 4 sets to warm up and then start work sets…. Read more »