A. Back Squat *work to heavy 1 then; 3set x 2rep 90% heavy 1 B. 3rnd Legless Rope x3 Wallball x25 (20/14 – 12′) Clean (full) x4 (225/135) enjoy.
How seriously do you take warmups and accessory work?? The Open will be here before you know it—dont wait until its too late! Enjoy your rest day.
Damn…its about to be fall, which means winter is next. I hate winter. A. Front Squat *work to heavy 1 then; EMOM 5 x4 @65% of 1 then; add 5% per min until failure, same reps as EMOM B. Amrap 7 Ascending Ladder Strict HSPU x1 (3″/1″ def) KBS x1 (70/55) *ascend by 1’s rest 5min, then Amrap 7 Ascending…
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…