It’s the final progression of our 5/3/1 programming (work sets are 75/5, 85/3, 95/1+) for our Monday squats and Friday presses. Eat, sleep, and make sure you’re energetic for good results! The conditioning to start the week isn’t for time or reps, but rather some proper interval training with barbells and box jumps. Can you […]
MOBILITY for Sunday 11/13/2022
SKILLS for Saturday 11/12/2022 is BENCH PRESS WORKOUT for Sat 11/12 “THE BOAT” (in teams of 3/4) 4 rounds for time: 80 calorie row 40 partner deadlifts, 40/70/100kg 200m barbell carry Rotate partners on the one rower per team, two athletes must be doing a deadlift together, all teammates help carry the bar over the […]
WORKOUT for Friday 11/11/2022 strict press 50/5, 50/5, 60/3, 70/3, 80/3, 90/3+, then 21-18-15-12-9-6-3 toes-to-bar for time. *50’ one-arm overhead walking lunge after each set Rx = 20/35/50lbs. Post time to whiteboard. ENGINE for Fri 11/11 4x 750m row, each for time. Rest 2:00 minimum between efforts. Start at a pace that is 15-20 seconds […]
SKILLS for Thursday 11/10/2022 is SHOULDER-to-OVERHEAD (press, push press, jerk) CompEx for Thurs 11/10 nasal breathing, hip/shoulder prehab EMOM x3 do 2-4 press-in-split E:90 x7 do a clean lift-off + clean + jerk Sets 1-3 do 2 @75-85% Sets 4-6 do 1 @79-82% Set 7 do 1@83-86% “SLEDGEHAMMER” for time: 50 wall ball, 10/14/20lbs 10 […]
WORKOUT for Wednesday 11/9/2022 every 2 minute on the minute for 6 rounds: hang clean + power clean + jerk 6 rounds for max reps: 1:00 calorie row 1:00 burpees 1:00 wall walks 1:00 rest Post score to whiteboard! ENGINE for Wed 11/9 2:00 stations – prowler push + pull – axle bar deadlifts – […]
SKILLS for Tuesday 11/8/2022 is the SQUAT CompEx for Tues 11/8 shoulder prehab EMOM x5 do 1-3 snatch balances @60-80% of 1RM snatch E:90 x4 do 2 power pause snatch @55-65% E:90 x4 do a power snatch + snatch @ 75-85% EMOM x5 do 4 snatches @60% pullup skills, then 20/30 calorie row 2/3 muscle-ups […]
WORKOUT for Monday 11/7/2022 FS 50/5, 50/5, 60/3, 70/3, 80/3, 90/3+, then 3 rounds for time: 60 double unders 40 air squats 60 double unders 20 pogo burpees 20:00 cap. Post time to whiteboard! ENGINE for Mon 11/7 3 rounds for time: 60 DB box stepovers, 20/35/50lbs to 12/20/24″ 40 toes-to-bar BODYBUILDING for Mon 11/7 […]
I asked in classes and you gave feedback! I’ll be posting every Sunday to explain what you’re getting into with our regular “Strength & Conditioning” classes to shed some light on the intended goals and stimuli. MONDAY we’ll begin the week with our 5/3/1 Program and we’re doing the 3s! Then a fun 3-round […]
MOBILITY for Sunday 11/6
