Deadlift Establish a top set 6 Then, 1 x max reps @ 90% Then…. “DIANE” – bench mark test 21-15-9 Deadlift, 225/153 HSPU Then…. Cash Out: 50 Skull Crushers *skull crushers can be done with 1 db, 2db’s or barRead more

Bench Press: 3×8@77-80% *max reps on 3rd set Bicep Curl : 3 x 8-12 (deadstop in bottom) Then… Mid-Week Mover – AMRAP 20 1:00 Weighted Front Plank 200m Double OH Carry 300m Sandbag Carry 400m Prowler Push Read more

Work to heavy: Clean Pull + Clean + jerk Then… “Double Trouble” – For Time 25 DU 42 T2B 50 DU 30 Cleans, 135/93 75 DU 18 Burpee Pull-ups 100 DURead more

Back Squat: 3×5 AMRAP Last set *add 5-10 lbs from week 1 Then… 15 Min AMRAP Ladder Bulgarian Split Squats, 50/35 Ring Dips 40′ Shuttle Run *Reps increase by 2 until time runs out Read more

Olympic Lifting 1.1 Snatch + 2 OHS: 3 x 1+2 @ 80%-85% 2a. Hang Power Cleans: 5 x 2 2b. Jerk: 5 x 2  Endurance “Swingin’ Cindy” 3 Rounds of 10 min AMRAP’s *Rest 3 min between rounds Buy In: 600m Run (2 laps around inside parking lot) Then…AMRAP remaining for 10 min 5 pull-up 10 pushups 15 Kb Swings, 53/35Read more