December 17, 2018
December 16, 2018
Monday GROUP 1 Identical to Group 2, with the exception that 75/55lbs are used for snatching; Lunge with 25/10lb plates instead GROUP 2 Identi
Monday GROUP 1 Identical to Group 2, with the exception that 75/55lbs are used for snatching; Lunge with 25/10lb plates instead GROUP 2 Identi
Sunday GROUP 1 A. 10 rounds of: 1 Clean lift-off 1 Halting clean deadlift 1 Hang clean high pull 1 Hang power clean 1 Front squat 1 Hip squa
Saturday GROUP 1 3 rounds of "Baseline" For time: Row 500 meters 40 Air squats 30 Sit-ups 20 Push-ups 10 Pull-ups Rest exactly 5:00 between
Thursday GROUP 1 A. Deadlift; Ramp with singles and doubles to a 5-rep on the day; Reflect back on previous weeks and look to simply add +10lbs to
Wednesday GROUP 1 A1. Bench Press; 9 reps x 3 rounds x Weights are 60-65-70% 1-rep max, taken with rather slow eccentrics; Rest 1:30 A2. Single-a
Wednesday GROUP 1 A. Deadlifts 5-5-5-5-5 reps; Ramping weight to a more challenging finale; Reference the last session to set PRs in at least 2-o
Tuesday GROUP 1 A1. DB RFESS; 6-8 reps each x 3 rounds x Build to a max of 33% bodyweight (each hand); No rest A2. Farmers walk; 100-meters x 3 r
Monday GROUP 1 A1. Bench press; 10 reps x 3 rounds x Weight 65% across, slow tempo; Rest 0:30 A2. Single-arm KB rows; 8-10 reps each x 3 rounds x
Sunday GROUP 1 A. Power Snatch EMOM 01-04 | 3 reps x 40-55%, 05-08 | 2 reps x 55-70%, 09-12 | 1 rep x 70-85%, 13-20 | Heavy 1-rep, taken o
Saturday GROUP 1 A. 4 rounds for time of: Row 500 meters Run 400 meters B1. DB bench press; 25 reps accumulated x 3 rounds x Weights must be
