Monthly Archives: April 2018

Thursday, April 19 Gym Open @ 6:15am

  PREPARATION: Row 1000m 10 Glute Pull-throughs with cable 10 Goblet Squats with Heavy-Ass DB 5 Strict Pull Ups STRENGTH: Deadlifts as follows: 5 reps @ 50%, 55% and 60% 3 reps @ 65%, 70% and 75% 1 rep @ … Continue reading

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Wednesday, April 18 Gym Open @ 6:15am

PREPARATION: Row 750m 10 reps of Landmine Lying Press 50 Double Unders 5 reps of the Bear Complex with bar STRENGTH: E2MO2M, for 6 minutes (3 sets): 3 reps of Sots Press  (clean grip, pressing from the front-rack position in … Continue reading

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Tuesday, April 17 Gym Open @ 6:15am

PREPARATION: Row 1000m 10 Banded Shoulder Pull-downs 20 DB Snatch  STRENGTH: E2MO2M, for 4 minutes (two sets): 8 reps of Depth Drops set up the box 2 inches below your max effort vertical jump E2MO2M, for 6 minutes (3 sets): … Continue reading

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Monday, April 16 Gym Open @ 5:15pm

PREPARATION: 1 lap of halls 10 Sit-ups  10 Air Squats  10 KB Deadlifts  10 Russian KB Swings  10 American KB Swings  5 Box Jumps  5 Hand Release Push-ups with clap STRENGTH: E2MO2M, for 24:00, perform Back Squats as follows: Wave … Continue reading

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Sunday, April 15 Gym Open

PREPARATION: Row 24 Calories 50 Double Unders 10 Hang Power Clean @ 65/35 8 Push Press @ 65/35 STRENGTH: In 20:00: establish a heavy 3 rep Power Clean and Push Press then: 3 sets of 3 reps @ 90% of … Continue reading

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Friday, April 13 Gym Open @ 6:15am

PREPARATION: Row 500m 10 reps of Seated Floor Press with barbell 10 Dual DB Rows 50 DUs or 100 Single Unders STRENGTH: Bench Press as follows: 6 reps @ 50% 5 reps @ 60% 4 reps @ 70% 4 reps … Continue reading

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Thursday, April 12 Gym Open @ 6:15am

PREPARATION: Row 30/24 Calories 20 Rubber Band Pull-aparts 10 reps of Rope Lat Pulls 10 KB RDLs STRENGTH: Complete 5 sets of the following: 5 Deadlifts @ 60%, 65%, 70%, 75%, 80% 5 Explosive Box Jumps (higher than usual) 1:00 … Continue reading

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