Monthly Archives: May 2019

Thursday, May 30 Gym Open @ 6:05am

PREPARATION: Row 24 Calories 12 Floor Press with bar 10 Incline Bench Press with bar 8 Bench Press @ 40% STRENGTH: E2MO2M, for 20:00, Bench Press as follows: 5 reps @ 55%, 60%, and 65% 3 reps @ 75%, 80% … Continue reading

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Wednesday, May 29 Gym Open @ 6:05am

Environment is critical. PREPARATION: Row/Ski/Bike for 24 Calories 8 Hang Power Cleans + 6 Power Cleans + 4 Power Jerks STRENGTH: E2MO2M, for 6:00 (3 sets): 5 reps of Clean Pull @ 50% 4 reps of Clean Pull @ 55% … Continue reading

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Tuesday, May 28 Gym Open @ 6:05am

PREPARATION: Row/Bike/Ski 500m 10 Snatch Pulls with bar 10 Snatch High-Pulls with bar 10 Overhead Squats with bar STRENGTH: E2MO2M, for 6:00 (3 sets): 3 Snatch Pulls + 3 Snatch High Pulls + 3 Power Snatches  @ 50-55%  Immediately followed … Continue reading

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Monday, May 27 Gym Open @ 5:00pm

PREPARATION: Run 2 laps or Row/Bike/Ski for 3:00 Hang from the bar with both hands, and then alternate hands 25 Air Squats + 15 Goblet Squats + 5 Paused Goblet Squats 5 single Paused Back Squats @ bar; then heavier; … Continue reading

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Friday, May 24 Gym Open @ 6:05am

Sorry, Sharon… got home from the “office” later than expected PREPARATION: Row 500m 10 Incline Flyes 10 Dual DB Rows STRENGTH: E2MO2M, for 12:00 (6 rounds) Bench Press as follows: 20 reps @ 40% 12 reps @ 57.5% 10 reps … Continue reading

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Thursday, May 23 Gym Open @ 6:05am

PREPARATION: Row/Ski/Bike 4:00 10 Slam Balls 10 Med Ball Side Throw against wall (explosive) 10 Good Mornings + 10 RDL STRENGTH: Deadlift as follows: 8-7-6-5-4-3-2-1 reps heavier each set (first set should be approximately 50%) REST 2:00 between sets Met-Con … Continue reading

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Wednesday, May 22 Gym Open @ 6:05am

PREPARATION: Row/Ski/Bike for 3:00 With a bar…. 3 Muscle Cleans 3 Push Press 3 Power Cleans 3 Squat Cleans 3 Front Squats 3 Push Press 3 Squat Clean Thrusters STRENGTH: E2MO2M, for 20:00 (10 sets): 2 reps of (Power Clean … Continue reading

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