Sunday 10.08.17

REST DAY, OR: Strength Sumo Deadlift Highpull Barbell A) 3 x 5 @ 105lbs/65lbs B) 3 x 3 @125lbs/75lbs C) 3 x 1 @140lbs/90lbs -Rest 1 min between sets Complete blocks A-C in sequential order. Ensure proper lifting technique of upright chest and double overhand grip. Workout For Time: 50 Double-Unders 40 Push-Ups 30 Wall […]

Saturday 10.07.17

Strength Establish a Heavy Single Overhead Squat * Heavy singles are generally 90-95% of an athlete’s 1 Rep Max Every 2 min for 3 sets: 1 Power Snatch + 10 Overhead Squat @ 50% of Heavy Single Strength Tip: Use the ‘Hook Grip’ for these lifts. Train your body to handle the heavy weight with […]

Sunday 10.01.17

REST DAY, OR: Strength 5 x 5 Floor Press @ body weight 5 x 10 KettleBell Swing @ 72lbs/35lbs – Rest 2 min between sets * Floor Press directly followed by KettleBell Swings Strength Tip: The leg drive is removed on the floor press, creating a pure upper-body push. Power is focused on the chest, […]

Thursday 09.28.17

Strength Deadlift 3 x 8 @ 70% of Heavy Single (or +5lbs previous week) – 2 min between sets Strict Pull-Up 3 x Max Effort – Rest 90 sec between sets Strength Tip: Strict pull-Ups: maintain neutral spine, don’t cross legs under you, point your toes. Chin passes over the bar to count as a […]

Wednesday 09.27.17

Strength Ground to Overhead Establish a Heavy Single: Heavy singles are generally 90-95% of an athlete’s 1 Rep Max 8 reps x 4 sets @ 60% of Heavy Single – Rest 2 min between sets Strength Tips: Avoid dropping into a full squat to catch the weight. Keep hips above parallel-refer to demonstration video. Complete […]