Category Archives: Uncategorized

Tuesday, Deadcember 12 Gym open @ 6:15am

PREPARATION:  5 reps with a bar of: Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Snatch Balance  Hang Power Snatch Snatch from Below Knee STRENGTH: Every 2 minutes… 1 rep of Snatch  Start at 55% … Continue reading

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Monday, Deadcember 11 Gym Open @ 5:15pm

PREPARATION: run 1 lap or row 200m 20 Jumping Jacks 10 Toes to Bar (or Knees Up) 10 Dips 10 KB/DB Lilly Shrugs 10 Pike Push Ups 10 Banded Frog Pump Glute Bridges…. STRENGTH: WE have been Squatting almost exclusively … Continue reading

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Friday, December 8 Gym Open @ 6:15am

  PREPARATION: Row 500m 20 Push Ups 20 Double Unders (60 Singles) STRENGTH: Floor Press as follows: 8 reps @ 60%  8 reps @ 65% 3 sets of AMRAP @ 70% then: 3 sets of: 12 reps of Low Incline … Continue reading

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Thursday, December 7 Gym Open @ 6:15am

PREPARATION: Row 400m/320m 10 Heavy-Ass KB Swings (big hip hinge) 10 Top-down RDL with KBs 10 Glute Bridges with 95/65 10 Rope Pull on cable machine STRENGTH: Snatch Grip Deadlifts (use straps if needed) as follows: 3 sets of 6 … Continue reading

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Wednesday, December 6 Gym Open @ 6:15am

At least Khalen is enjoying the hike… PREPARATION: Row 400m 10 Wall Ball Sit Ups 10 Med Ball “Russian Twist and pass to a partner” thingies 10 Strict Press + 8 Push Press + 6 Split Jerk with bar STRENGTH: … Continue reading

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Tuesday, Deadcember 5 Gym Open @ 6:15am

 PREPARATION: Row 30 Calories 10 Pull Ups + 10 Push Ups + 10 Air Squats 10 Banded Barbell Rollouts 5 reps of each with an empty bar: Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press … Continue reading

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Monday, Deadcember 4 Gym Open @ 5:15pm

PREPARATION: Row 20 Calories 20 Air Squats 15 Goblet Squats 10 Overhead Squats with bar STRENGTH: The goal this evening is to work up to a current 1 rep Max Front Squat: 8 reps @ 50%  6 reps @ 60% … Continue reading

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