Week Five! Day One 6 Sets Power Snatch x 1 4 Sets Low Hang Power Clean x 2 5 Sets Tempo Front Squat x 3 Work at 70% 1RM Snatch (lift every 1:30) Work at 65% 1RM Clean Work at 75% 1RM Front Squat (30X1) Day Two … [Read more...] about Barbell Buddies | week of 5/1
Strength | week of 5/1
Day One Test week! Build to a 1RM Bench Press --- Build to a 1 RM Back Squat --- 3 Sets Max Strict Pull Ups Max Strict HSPU or Push Ups Day Two Build to a 1RM Push Press --- Build to a 1 RM Deadlift --- 3 … [Read more...] about Strength | week of 5/1
Barbell Buddies | week of 4/24
Week Four! Day One 6 Sets Power Snatch x 2 4 Sets Hang Power Clean x 3 4 Sets Pause Front Squat x 3 Work at 65% 1RM Snatch (lift every 1:30) add 5lbs if 60%=<180lbs, add 10lbs if >180lbs last week add … [Read more...] about Barbell Buddies | week of 4/24
Power HIIT | week of 4/24
Day One For Time - 28' cap, Double Under (x2.5 for singles): 100, 80, 60, 40, 20 American KB Swing: 50, 40, 30, 20, 10 DB burpees: 25, 20, 15, 10, 5 Plank, 1' Rest, 1' Stimulus: Metabolic aerobic neuromuscular (Type 2). Moderate weight KB and Dumbbells. Should … [Read more...] about Power HIIT | week of 4/24
Power HIIT | week of 4/17
Day One For Time: 1- 6 Efforts: Run, Bike, Row x 200 m Rest 30" between each Rest 2 min after the 6th 2- 4 Efforts: Run, Bike, Row x 400 m Rest 2 minutes between each Rest 3 minutes after the 4th 3- 2 Efforts Run, Bike, Row 800 m Rest 3 … [Read more...] about Power HIIT | week of 4/17
Barbell Buddies | week of 4/17
Week Three! Day One 6 Sets Power Snatch x 2 4 Sets Hang Power Clean x 4 5 Sets Pause Front Squat x 3 Work at 65% 1RM Snatch (lift every 2:00) Work at 60% 1RM Clean add 5lbs if <220lbs last week, add 10lbs if … [Read more...] about Barbell Buddies | week of 4/17
Strength | week of 4/17
Day One 3 Sets 5-3-1+ Bench Press 3 Sets 10 Pause Back Squats (58%) Max Set Tempo Strict Pull Ups 3 Sets 18 KB Pull Throughs 8 each side MB Wall Toss 100ft Fast Sled Push *Above %s are based of 90% of 1 rep max, 75%, 85% and … [Read more...] about Strength | week of 4/17
Power HIIT | week of 4/10
Day One For Time: Buy In: Run, bike or row, 0.25, 0.67, 400m Then 3 Rounds DB Walking Lunge x 8/8 BB Front Squat x 5 BB Push Press x 10 Rest 1 min Buy Out 400 m, 0.25 mi, 0.67 mi, 400 m Rest 2 min Buy In Run, bike or row, 0.25, 0.67, 400m Then 3 … [Read more...] about Power HIIT | week of 4/10