2024-08-05
Monday Pause Snatch (:02 in receiving position) 70%, 75%, 80%, 75%, 80%, 85%Front Squat65% 2×5, 70% 2×5, 75% 1×5 —...
2024-07-29
Mon Snatch + Hang Snatch Every 1:00 for 8 min 75-85% 1+1 Back Squat 65% 1×5, 75% 1×3, 85% 1×1,...
2024-07-22
Mon EMOM 70-80% x 8 min (1+1)Snatch + Hang Snatch Back Squat – 35% 1×8; 50% 1×5; 60% 1×3; 65%...
2024-07-15
Mon Behind the Neck Jerk (Do as separate singles if you’re not comfortable lowering back down)55% 1×2 Followed by 2...
2024-07-08
Monday Back Squat35% 1×8, 50% 1×5, 65% 1×3, 75% 1×3,80% 2×3 After each of the first 3 sets do 10DB...
2024-07-01
Mon Pressing Snatch Balance 3×3 (warmup weight)Snatch Push Press + OH Squat – 4 x (1+2) – increasingSnatch Balance –...
2024-06-24
Mon Back Squat 3×9DB Step Up 3×6 ea leg*alternate Hammer Curls 6×5 — 5 rounds for Time15 Clean and Jerk...
2024-06-17
The gym will have one of the suites for the Wind Surge game on July 3rd. This is the final...
2024-06-10
Mon Back Squat 4×3 heavyFront Squat 4×1 heavy*cycle/alt sets – increase each set Chin Ups 3×6 (slow negative) — Every...
2024-06-03
MondayBack Squat 1×12,9,6,3Front Squat 1×6,4,3,1*cycle/alt sets – increase each set EZ Bar Curl 3×6 (slow negative) — 6 Rounds for...