Daily Workout Blog

April 8

A. Sumo DL 5×3 + 3 seated box jumps   B. 5 sets – rest 2 mins 15 Heavy UB KBS, 25 UBKBS Sport Ride 10/8 cals AFAP, 12 CALS sport   Cash out 20 strict T2B or 30 GHD sit ups 40 v-ups

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April 7

A. EMOM 10 2 Front squats from rack – build weight 4 KB snatch 2/arm   B. EMOM 10 4 push press from ground 4 heavy Russian KBS   C. 3 sets – rest mins btwn sets 2 mins AMRAP 3 squat clean thrusters 115/75, 145/95 sport 25 DU...

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April 6

A – 16 mins Building Weight – Every 2 mins perform 2 Power Cleans 2 squat cleans Drop bar and reset between each rep and treat each as singles   B – 20 Min First 2 mins 2 rounds of 20 DU/30 Sport and 5 box jumps  ...

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April 5

A. Snatch complex 6 sets in 12 mins 1 pause at knee snatch 1 high hang power snatch 1 high hang squat snatch Drop bar, reset 1 full snatch   B. 4 mins 5 box jumps 1 squat snatch 115/75, sport 165, 105   C. DL TEMPO 5×5 in 12 mins 5...

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April 4

10 mins Row 300 25 hollow rocks 5 shoulder to OH 135/95   10 mins Run 400 5 strict pull ups/3 negative 5 dips/3 negative 5 squat cleans 135/95   10 mins Ride 20/15 Cals 10 toes to bar 5 front squats 135/95

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April 3

A. 1 and 1/4 BS 5×3 B.  Clean and Split Jerk Practice 10 mins to work – Practice these being two moves: Do the clean, reset the mind and then jerk. C. 8 mins to a max in this complex 1 hang power clean 2 hang squat cleans D. For total...

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April 2

Get as far as you can. Run 800 50 wall balls Run 400 50 Push ups Row 1000M 100 DU/30o singles Row 500 50 Sit ups Ride 50/40 CALS 50 KBS 1.5/1 Ride 25/20 CALS 20 pull ups  

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April 1

A. 3 sets of 3 – Active Warm up Snatch Balance – Very Light and Very Fast B. OHS – Sets of: 6, 5, 4, 3, 2, 1, 1 C. 10 mins 80 Seconds ON 40 Seconds OFF 5 SUMO DL 185/125 6 burpee box jump overs D. Cash Out – 2...

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March 31

A. EMOM 12 mins 1 Squat Clean 1 Front Squat 2 tall box jumps   B. 5 sets, rest 2 mins 15 second Bike sprint 10 Dumbell Snatches (alternating hands) 50/35   C. Cash out 3 mins of flutter kicks 50 v ups or 40 ghd’s or 25 toes to...

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March 30

A. 5 sets – 10 mins 1 clean 2 push presses 2 jerks B. Clean Warm up Build to a triple in 8 mins C. 24 mins of work Mins 0-2, 4-6, 8-10, 12-14, 16-18 and 20-22 2 rounds of 3 cleans 135/85, 185, 125 (Sport) 3 strict pull ups/negatives 3 dips...

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March 29

March 29

A. Deadlift – 4×5 Pause at the top for 3 second count on each rep B. Muscle Snatch 5 sets – Stay light and fast. 1 super high hang 1 mid thigh 1 below knee (concentrate on clearing the knee and still getting full hip extension)...

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