1a. Incline Bench Press: 6-4-2 1b. Bicep Curls: 3 x max reps (8-12 reps) Then… Mid-Line Mover – 18 Min Clock for Quality 100m OH/Suit case carry (1 arm OH + 1 arm suitcase carry) 12 Front Plank Marches (1-2 sec pause each rep) 100m OH/Suit case carry 12 Landmine Rotations *This weeks “Mid-Line Mover” will train your core in 3 different ways: Front Plank Marches: Builds anti-rotation strength by resisting movement (rotation) Landmine Rotations: Helps build rotational core strength SA OH/Suitcase carry: Challenges your mid-line to resist lateral flexion while working shoulder stablity and grip strength.Read more

Work to a heavy: Clean Pull + Clean + Jerk  Then… For Time – Complete anyway 300 DU 30 C&J, 135/93 15 RMURead more

Front Squat (wk3) Establish a 6RM Then… “Six Appeal” – 12 MIN AMRAP 6 Wall Ball Shots, 20/14 (12’/10′) 6 Toes 2 Bar 6 Shuttle Runs (50′)Read more

Oly Blocks (wk4) Block Snatch: 4 x 1 @85-90% Block Cleans: 4 x 1 @85-90% Endurance  1 Mile Run then…. 2 rounds 50 Walking Lunges 40 situps 30 Push-ups 20 Pull-ups Then… 1 mile runRead more

15 minutes to a heavy bear complex then… “Sydney’s Swing State” – Week 1 of the Saturday Coach Workouts Edition 21-15-9 Kb Swing, 70/53 Goblet Squat, 70/53 Burpee 2 target *Cash out: 1000m Row (included in final time)Read more