Month: March 2019

Monday, April 1, 2019

Warm-up: 3×30′ Bear Crawl 3×8 Good Morning 3×3 Strict Pull-up 3×5 B-O BB Row   Strength/Skill: Deadlift – 5×5 @ 70%     MetCon: 2 rds. for time RX – 40’s/25’s   15 DB HC&J 15 DB AAOH Lunge 15 DB Push-up Fitness/Recovery   12/9 cal Bike 15 DB HC&J   Powerlifting: Cycle 1 Week […]

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Tuesday, March 25, 2019

Warm-up: 2×10 SBOH Lunge 2×5 DL 225/153 400 m. Backward Sled Pull 90/65   MetCon: 4xE4MOM – 2 min. rest between RX 15 Front Rack Lunge 40’s/25’s 15 DL 155/103 max. cal. Row or Bike Fitness/Recovery 20 Air Squat 15 DL 115/78 100 SU   Powerlifting: Dynamic Effort Upper Body Speed Bench Press Regular Grip […]

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Monday, March 25, 2019

Warm-up: Wrist & Rack work Clean Lift-off 3×5 Slide Jump 3×4 DL   Strength/Skill: Cleans – 5×5 @ 75%     MetCon: for time RX   10-9-8-7-6-5-4-3-2-1 Dip 1-2-3-4-5-6-7-8-9-10 Snatch 95/63 Fitness/Recovery   10-9-8-7-6-5-4-3-2-1 Push-up 1-2-3-4-5-6-7-8-9-10 Hang Clean 75/53   Powerlifting: Max Effort Lower Body   Back Squat 1RM DL 1RM Glute-ham Raises 4×5 Good-morning […]

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