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Wednesday 11/6

Strength

3 Sets: 7 Tempo Deadlifts (5 seconds down) 40% 1RM or less 7 Bench or Floor Press (building)

3 Sets: 7 Strict CTB Pull-Ups 7 Tempo barbell good mornings (5 seconds down)


Conditioning

On the Minute x 12 (3 Rounds): Minute 1 - 50 Double-Unders Minute 2 - 25 Tap Crunches Minute 3 - Max Calorie Assault Bike or row Minute 4 - Rest




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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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