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Carries, Cleans & Deadlifts…Oh My!!

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Saturday

Structure

 Warm-Up:
400m Sandbag Carry


Strength:
A1. 1-Arm Deadlift (Sumo), 5×5/Arm
A2. Barbell Roll-Outs, 5×10


Conditioning:
0-7 Min:
AMRAP
7 1-Arm Deadlift + 20m Suitcase Carry (Left)
7 1-Arm Deadlift + 20m Suitcase Carry (Right)


8-15 Min:
AMRAP
10 Cal AB
15 Slam Ball
:20 Sec. Plank Hold

Barbell Club

A. EMOM 6 mins:
3 Power Clean@60%


B. EMOM 10 mins:
2 Hang Cleans@70%


C. 2 Dips + 1 Jerk, 5×1 *building*


D1. Weighted Back Ext, 3×15
D2. P-Bar Holds, 3×20-30
 

3 SIMPLE EXERCISES TO GET YOUR SCAPS JACKED

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Wednesday

Gymnastics

Skills:
Bar Muscle-Ups
Static Holds


Practice:
8 minutes of practice:
2 bar muscle-ups
Static Hold
*once you loose stability or fall back to bar Muscle ups*
 

Structure

 Warm-Up:
5 Mins Each:
Sled Drag
Sled Push


Strength:
Wide Stance, Low Bar Pause Squat,
(3 Sec Hold @ Parallel), Find a 5RM


Conditioning:
3 Rounds FT
10 Sandbox to Box
15 Sandbag Squats
200m Sandbag Carry

Today’s Link – 3 Simple Exercises To Get Your Scaps Jacked

Pick Up Something New: 10 Loaded Carries To Strengthen Your Training (And Yourself)

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Monday

Structure

Warm-Up:
Shoulder Burner

Strength:
A. Barbell Z-Press
Work Up to a 5RM

Conditioning:
2:00 Work / 2:00 Rest

2 Sets:
10/8 Cal AB
Max Burpee Slam Balls

2 Sets:
10/8 Cal AB
Max Bear Crawl, 40ft.

2 Sets:
10/8 Cal AB
Max SB Squats

Today’s Link – Pick Up Something New: 10 Loaded Carries to Strengthen Your Training (And Yourself)

Strategies for Fighting Self-Doubt in Weightlifting

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Saturday

Structure

Warm-Up: 400m Sandbag Carry


Strength: STATIONS
5 Min Each, AMRAP
*Rest As Needed*
1. Object Over Bar, 3-5 Reps
2. Heavy Rope Sled Pulls, 50ft.
3. Farmer’s Carry, 100ft.


Conditioning:
AMRAP 20 Mins
Partner Style!
30 Cal AB
20 Burpee Slam Ball
10 Sandbag Clean

Barbell Club

A. Hang Snatch, 5×3


B. EMOM 7 mins:
3 Power Snatches, 65%


C. Snatch Balance, 5×1@80%


D1. Weighted Back Ext, 3×15
D2. P-Bar Holds, 3×20-30
 

Today’s Link – Strategies For Fighting Self-Doubt In Weightlifting

Proper Foundations: A 5 Step Progression To The Bar Muscle Up

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Wednesday

Gymnastics

 Skills:
Bar Muscle-Ups
Handstand Walks

Practice:
8 minutes of practice:
2 banded bar muscle-ups/1 bar muscle-up
max distance handstand walk/box walk

Structure

 Warm-Up: 400m Sandbag Carry
*Make it heavy and don’t quit!*

Strength:
A1. Wide-Grip Tempo Barbell Strict Press, 4×10
*Find your Lats & Pecs. Feel them engage!*

A2. Wide-Grip Strict Pull-Ups, 4x Max Reps
*Find your Lats! If you feel your traps, go wider!*

Conditioning:
For Time:
12-9-6-3
SB Squat
SB Push Press
AB Cals
*Find a weight that you can move, and go HAM!*

Today’s Link – A 5 Step Progression To The Bar Muscle Up