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Every 30 seconds for 7 minutes: 1 Power Snatch @ heaviest possible Notes: The goal is to finish the piece with the heaviest possible weight on the bar. Start wherever you want, but once weight is removed it may not be re-added. This is TECHNIQUE FOCUSED!!!! 8:00 AMRAP 7 Deadlifts (225/155) *DO NOT [Continue]
Never get sick of seeing y’all come in here and hit PRs and firsts! The number of first pullups, first muscle ups, and first full handstand pushups in the last few weeks has been just silly. Good work to all of you! Press 1×5@65% 1×5@75% 1×5+@85% Then, 3 Rounds; 1:00 Stations, [Continue]
Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X6 @ 75%, 1X4 @ 80% – rest 2-3 min. between each set. 100 Sledge Hammer Strikes 500m Row *Two separate events 3 sets, max reps strict pullups Repost: “Couple cool things to touch on here, in no particular order. 1) We’re rolling into a new programming [Continue]
Alright guys and gals, Couple cool things to touch on here, in no particular order. 1) We’re rolling into a new programming cycle. This one is going to be 13 weeks total and contains a great deal of percentage based work. Use true, recent, and legit 1 rep maxes to figure out your percentages. [Continue]
So, GSX trip to Movie Tavern on 7th? Again: If you don’t have some max effort singles in any of these, you’ll need to get them today or on Saturday. *If you’ve hit 1RMs the last few days in a row, take Friday off and get what you have left on Saturday at 10:00am. Snatch [Continue]
Again: If you don’t have some max effort singles in any of these, you’ll need to get them this week or on Saturday. Snatch Clean and Jerk Back Squat Front Squat Press Push Press So, if you need a 1RM on any of those, that will be what you need to get done this week. [Continue]
