Fitness Blog

Fitness 09.03.2015


A. 3 Sets: Front Squat x 3 @ 33X1 + 4 (regular speed)

B. 3 Sets: KB Front Rack Step-Ups x 8-10 (EA)

C. 3 Rounds:
400m Run
20 GHD Sit-Ups

Fitness 09.02.2015


A. Every 90 sec x 8 Sets: High Hang Power Snatch + Power Snatch + OHS (2)
*Build as technique Permits

B. Deadlift
Build to a heavy yet technically sound set of 5

C. AMRAP 10
20/16 Cal Row
15 HRPU
10 Deadlifts @ 60% of B.

Fitness 09.01.2015


A. 3-4 Sets: HSPU x max (-1)
*no HSPU? negatives or static holds or KB OH Holds/presses

B. 2 Sets:
Supinated Wtd Pull-Ups x 6-8
Rest 1:30-2:00
Pronated Wtd. Pull-Ups x 6-8
Rest 1:30-2:00

C. 4 Rounds: @90-95%:
15 RKBS (70/53)
12/9 AB Cals
9 RKBS
6/5 AB Cals
Rest 4:30

Fitness 08.31.2015


A. EMOM 8: High Hang Power Clean + Power Clean
*Build as technique Permits

B. 3 Sets: Back Squat x 3 @ 33X1 + 4 (regular speed)

C. 2 Sets, Rest 2 min between sets, (6 min time cap per set), @ 85%:
3 Rounds:
12 Wallballs (20/14)
9 Burpees
6 Front Rack Reverse Lunges (115/75)

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