June 2013

1. warm up tabata pause squats 20 second hold in the bottom of squat followed by 10 second rest (hold onto beam or pullup rig for support if needed) 2. skill review snatches/cleans and jerks 3. 6×2 snatch 65% 1RM or form 6×2 clean and jerks 65% 1RM or form 4.For time. 10-1 thrusters (95/65) …

Friday 06/07/2013 Read More »

Goat day OTMx20 even goat 1 odd goat 2

1. Work up to a 1RM Push press 2. Death by pull ups minute 1, 1 pull up. minute 2, 2 pull ups. minute 3, pull ups etc… go as far up the ladder for 20 minutes 3. Mobility

“Warm glass of shut the hell up” (click here) 1.1000M row 21-15-9 Box Jumps Air Squats 800M run 2. Mobility “Anyone else s fingers hurt” (click here) a.upper spine mobility b.shoulder mobility and joint mechanics.

1. Every 2 minutes for 10 minutes 3 Back Squats start at 70% of 1rm and increase by 5% 2. 30-25-20-15-10-5 weighted sit ups (26/35) walking lunges with good mornings speed deadlifts (95/65)