A.  STRENGTH (Day 5/Week 2) SOTS Press – 3 x 10  Incline Bench Press – 3 x 12  Bentover Rows – 2 x 15  DB Curls – 2 x 10  Back Squat – 1 x 20  Pull-overs – 1 x 20  RDL – 1 x 15  Pull-over – 1 x 20  Weighted Sit-ups – 3...Read More

http://www.youtube.com/watch?v=mSsn6I1BMYg Fitness – Performance  A.  “Spealler Special”  1 – 10 Ladder of Clean&Jerks  w/ 1 x round of Cindy between each set ending with Cindy (10 rounds total)  5 x Pull-ups, 10 x Push-ups, 15 x Squats  Performance @ 135lb/95lb  -Post results under comments   Sport  A.  AFAP  1 – Bar  2 x Muscle-ups  10...Read More

Lunging? Karate? Man Tights? 10:00 AM A. 5 ROUNDS SINGLE BELL CHAIN 5R/5L of the following chain: snatch, press, clean and press, switch hands. Use snatch weight bell. Rest 60-90 sec. between rounds   B. 10 MIN. EMOM Alternate between the following movements at the top of each minute: 12 2-hand swings (1-2 bells heavier than...Read More