Fitness – Performance – Sport   A.  BB Split Squats (From the Rack) – 3 x 7 – 9 w/2 Min Rest  B.  Deadlift – 1 x 20 – Establish the heaviest TNG Set possible  C.  15 Min AMRAP (Recovery Pace)  250M Row  20 x Push-ups  20 x Russian Swings  20 x Sit-ups  -Post results under comments        Read more

Programming – Cycle 1 – Week 3 – Session 5 Intensity – 75% – Recovery Notes: End of the week, should be the heaviest we have gone this week but all reps should be made. The Program A.)Sots Press – 3×5, FS – Work up to heavy single w / pause Snatch – 1 rep at 80% Pulls – 3×3   CandJ – 1 rep at 80% Pulls – 3×3   NSSU – 40 C.) Back Extensions – 3×15 Mobility – 10 min. Link of the Day – http://vimeo.com/62019022 – The Artist and the Olympian; Good stuff, lift something heavy today.Read more

Fitness A.  Every 75 Secs for 5 Sets  6 – 8 x Deadlifts  10 x Alternating Stationary Lunges (weighted)  B.  AFAP  21 – 15 – 9  Goblet Squats  Swings  5/5 x Kettlebell Rows – HEAVY after each round  Performance  A.  Every 75 Secs for 5 Sets  3 x Clean&Jerks (Not TNG)  B.  Fran  21 – 15 – 9  Thrusters @ 95lb/65lb  Pull-ups  Sport  A.  Every 75 Secs for 5 Sets  1st Set – 5 x TNG Squat Cleans @ 155lb/105lb  2nd Set – 5 x TNG Squat Cleans @ 185lb/125lb  3rd Set – 3 x TNG Squat Cleans @ 205lb/135lb  4th Set – 2 x TNG Squat Cleans @ 225lb/145lb  5th Set – 2 x TNG Squat Cleans @ Max Load  B.  AFAP  21 – 15 – 9  Thrusters @ 135lb/95lb  C2B Pull-ups  -Post results under comments  Read more

6:00 PM KB CLASS A. DEADLIFT 6 X 1 -15 PUSHUPS BETWEEN DL B. 5 RDS SINGLE KB CHAIN 5 X L/R -SNATCH -PRESS -CLEAN & PRESSRead more

Programming – Cycle 1 – Week 3 – Session 4 Intensity – 75% Notes: Focus on warming up, you should feel ready to go by the time we get to the clean complex today. Your lifts should feel crisp and fast. Program A.) Sots Press – 3×5, Split Jerks – 5×2 – Pulls warm up   B.) Clean – High pull+ Clean   Sots Press – 5×5 (w / light weight)   GM’s – 3×7   C.) NSSU – 40 Mobility – 10 min. Extra – Shoulders (handstands?) / Back Thought for the day:  Instant fix for a bad day, LIFT SOMETHING HEAVY!Read more