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Thursday 8/15

Midline 3 Giant Sets: 6 Glute Ham Raises 9 Strict Toes to Bar or Barbell rollouts 15 Banded Good Mornings or Weighted Hip Extensions

Rest 1:30 Between Sets


Conditioning 20:00 Row for calories Every 5 Minutes Complete: 5 Strict Pull-ups 100' Singe Arm Farmers Carry (Each) 20 Second Hollow Hold

workout begins with the pull ups


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Thursday 1/28

Conditioning "Thirsty Thursday" Teams of 2 for time (30:00 Time Cap) Round 1: 50/40 Cal Row + 10 Power Snatches Round 2: 40/32 Cal Row + 15 Power Cleans Round 3: 30/24 Cal Row + 20 Hang Power Snatch

Wednesday 1/27

Skill Work: Clean Complex Complete 5 Sets of the following: 1 Clean + 1 Hang Clean *Complex is to be completed unbroken. *All squat cleans. *Work up to a comfortable, moderate weight. * Rest 60-90 Sec

Tuesday 1/26

Skill Work 3 Sets: 30-60 Sec Handstand Hold 10 Tempo Goblet Squats (3 sec down, 3 sec hold, 1 sec up) *Athlete chooses their own weight for goblet squat. *Heavy seated DB hold is a great alternative t

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