Programming – Cycle 1 – Week 4 – Session 2 Intensity – 80% A.) Sots Press – 3×5 Power Jerks – 5×2   B.) Clean and Jerk – 6×1   Back Squats – 4×7   RDL’s – 5×10   C.) NSSU – 40 Extra – Hamstring Mobility – 10 min. Thoughts for the day – Do what you love “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in...Read more

Fitness A1.  Back Squats – 5 x 5 w/4 Min Rest A2.  Kettlebell Rows – 5 x 5 B.  Every 2 Mins for 5 Sets 20 x Double-unders 15 x Heavy Russian Swings 10 x Bar Taps Performance – Sport  A1.  Back Squats – 10 x 10 w/2 Min Rest A2.  Kettlebell Rows – 5 x 5 (After every other set of Squats) B.  Every 2 Mins for 5 sets 20 x Double-unders  15 x Heavy Russian Swings  10 x T2B  -Post results under comments  Read more

Cycle 1 – Week 4 – Session 1 Intensity – 80%   A.) Sots Press – 3×5 Snatch Balance – 5×2   B.) Snatch – 6×1   Behind neck strict press – 5×10   Snatch RDL’s – 5×10   C.) Mobility – 10 min. Core – Planks – 5 min. Extra – Chest / Back Thoughts for the day: Why do you train? What makes it worthwhile? Remember your answers, use them as your fuel.Read more

A. 5 RDS -6 SQUATS -6 PULL-UPS B. PUSH-UP LADDER 1-10 WITH 10 2 HAND SWINGS BETWEEN RUNGSRead more

Fitness A.  Every 90 Secs for 5 Sets 4 – 6 x Deadlifts  30 x Sec Plank (Palms)  B.  10 Min AMRAP  20 x Russian Swings  10 x Close Grip Push-ups  Performance  A.  Every 90 Secs for 5 Sets  Snatch  1st Set – 3 @ 60%  2nd Set – 3 @ 75%  3rd Set – 2 @ 80%  4th Set – 2 @ 85%  5th Set – 1 @ 90%  B.  10 Min AMRAP  10 x Hang Power Snatches @ 95lb/65lb  10 x Close Grip Push-ups (Advance Dips)  Sport  A.  Every 90 Secs for 5 Sets  TNG Power Snatch  1st Set – 5 @ 135lb/95lb  2nd Set – 3 @ 155lb/105lb  3rd Set – 3 @ 185lb/125lb  4th Set – 2 @ 195lb/135lb  5th Set – 2 @ Max Load  B.  10 Min AMRAP  10 x Hang Power Snatches @ 115lb/85lb  5/3 x Muscle-up + Dip  -Post results under comments...Read more