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09/10/2018

A. Every minute on the minute for 8 rounds: 1 power clean + 1 push jerk. Weight should be approximately 75-80% of your max clean and jerk, provided your push jerk technique and mobility are decent. If they still need some work, scale back the weight. B. Row 2000 m for...

06/10/2018

A. Tempo deadlift – 5×3@31X1 tempo, working at about 65% of your max. B. From March 14 2018: 8 minute AMRAP of: 6 barbell thrusters (115/75 or scaled to 60-65%, whichever is less) 8 barbell rows (same bar) 10...

05/10/2018

Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.

04/10/2018

A. Find your 1 rep max snatch. If you already did this on Sunday OR if you are new, spend your time working on 6×2@75-85%. B. Snatch grip deadlift – 3×5. Push the weight on these a bit (particularly those of you who are limited by technique for your...

03/10/2018

A. Ring muscle-up strength and skill work: 5 max effort sets of false grip ring pull-ups (sub hinge rows or ring rows) (pull yourself as high as possible on the rings) Transition work – work slow negatives from the top of the movement OR do the complete transition (up...