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

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