Month: February 2018

Thursday 3-1-18

1. Buy In Zero Bounce Deadlift 3×10 These reps are touch and go, but the eccentric loading portion should be slow and controlled. Once the plates gently touch the floor on both sides, Deadlift the bar back up. First set can be around 50% 2. Metcon 5 Rounds: Bike 10/8 Calories 3 Power Snatch @ …
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Wednesday 2-28-18

1. Buy In EMOM 10:00 1 Snatch @ 65-75% of your 1RM. This is about moving well. Your first rep should be at 65% and then you can increase if the rep is perfect. Treat each rep like it is a 1RM lift. 2. Metcon “Jackie” For Time: Row 1k 50 Thrusters 45/35lbs 30 Pull …
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Tuesday 2-27-18

1.  Buy In Back Squat 1×5 @ 72.5% 1×4 @ 77.5% 1×3 @ 82.5% Make sure you are really loose and ready to go before your working sets. Stand each squat up as fast as you possibly can. 2. Metcon AMRAP 20 Minutes: Row 500m/Bike 1200 KM 20 GHD Sit-Ups 10 Overhead Squats 115/75lbs Keep …
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Monday – 2-25-18

1. Buy In 6×2 Squat Clean Drop and Reset (Start around 70%) 15 Min (No more than 2 min rest between sets) Weight can build over sets based on feel. Keep rest at 2-3 minutes between sets. 2. Metcon AMRAP 12 Minutes: 10 Hang Power Cleans 115/75lbs 10 Front Squats 115/75lbs Run 200m Cycle the …
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Thursday – 2-22-18

1. Buy In 3×3 Push Jerk – Moderate, Heavy, Moderate. No percentages here. Build to a “perfect heavy triple”, go for a big lift, then drop back down for another perfect set. Rest 2-3 minutes between sets 2. Metcon 4 Rounds: Row 300/200m 40 Double Unders 10 GHD Sit Ups Rest 1:00 Row hard, then …
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