Huge shout out to Kyle Williams—he took 5th overall in the Firefighters Throwdown over the weekend! Solid job bro! A. Power Snatch *work to heavy 3 then; 3set x 2rep 90% heavy 3 B. 30-20-10 C2B OHS (115/75) *DU x75 btwn rnds *protect hands!!! enjoy.
Im probably laying around, not doing jack shit….as you should be. Have a nice rest day. enjoy.
A. Front Squat *work to a heavy 3 then; 3set x 2rep 90% of heavy 3 B. Box Jump Over x50 (24/20) Run 800 OHS x50 (115/75) Front Rack Walk Lunge x90′ (115/75) Push Up x50 enjoy.
A. Snatch *work to a heavy 2 then; EMOM 5 x 5 @ 50% of 2 rest 1min, then; add 5% per minute until failure, same reps as EMOM B. 5rnd Max Reps in 60sec of: WB (20/14 – 10′) Bar MU Thruster (135/95) T2B Rest *post scores as total reps per round enjoy.
A. Power Clean *work to a heavy 5 then; 3set x 2rep 90% of heavy 5 B. 4rnd KBS x15 (70/55) Snatch x5 (185/120) Strict HSPU x15 (no deficit) *snatch = FULL/squat snatch enjoy.
Accessory work is important….How much are you doing each day?? Active rest day…go enjoy the great outdoors! enjoy.
A. OHS *work to a heavy 5 TnG then; EMOM 5 x 2 @ 85% of 5 rest 1min, then; add 5% per minute until failure, same reps as EMOM B. Amrap 6 Ascending Ladder Hang Pwr Clean x1 (135/95) *ascend by 1’s *do DU x20 btwn HPC ascending sets rest 5min, then; Amrap 6 Asceding Ladder GHD Sit up…
Is this really the last week of August?? WTF?!?! A. Clean and Jerk *work to a heavy 2 then; 3set x 2rep 90% of 2 B. 15-10-5 Burpee Bx Jump Over (30/24) DL (315/205) MU enjoy.
Grab your favorite cheat meal, relax and enjoy your rest day—you’ve earned it. enjoy.
A. Deadlift *work to heavy 2 then; 3set x 2rep @ 90% of heavy 2 B. DL x50 (135/95) Push Up x75 Wallball x75 (20/14 – 10′) Row 50cal enjoy.