2023-05-08
Last week I was discussing the idea of diving into summer using the Velocity Diet. This diet is designed to...
2023-05-01
Monday (Squat) Snatch 4×2 @ 65% 3×2 @ 70% 2×2 @ 75% 1×2 @ 80 % — 4 rounds Run...
2023-04-24
Mon 3 Sets 8 Front/Back Squat (same weight as last week or slightly heavier is able) 20-30sec L-Hang Sit (modify...
2023-04-17
Mon 3 Sets 7 Front/Back Squats (heavier than last week) 12 Barbell Sit-ups — EMOM x 4 Rds Run 150m...
2023-04-10
Mon 3 Sets 7 Front/Back Squats (heavier than last week) 12 Weighted hanging knee raises — 5 Rounds Every 3min:...
2023-04-03
Mon 3 Sets 8 Front/Back Squats 12 Weighted hanging knee raises — Every 4min x 4rds Run 200m 12 T2B...
2023-03-27
Monday 0-12: Heavy Deadlift (Double Overhand – no mixed grip) 12-24: 3xN Ring/Bar Dips; 3×1 Rope climb (legless if able)...
2023-03-20
Mon 0-12 min: Heavy Power Snatch + Hang Snatch 12-24 min: 3×40 Situps; 3xN strict Pullup AMRAP 121 Snatch3 C&J’s30...
2023-03-12
Monday– 0-12min Hang Snatch – work to heavy single*12-22min 3×N Strict Chin-up and 3×N Bar/Ring Dips *Pick a number of...
2023-03-06
Monday 0-10min Hang Snatch – work to heavy single12-22min 3×8 DB Bench and 3×12 Reverse Hyper or Back Extension —...