Monday P1 Strength Take 15:00 to Establish a 3RM Double KB Squat *Between Sets: 5 Strict Toes to Bar or Knee Tucks Rest 5:00 Max Reps at 85% of 3RM (Goal 5-8 Reps) --- Strength Every 2:00 for 8:00 Pause Front Squat + 1 and 1/4 Front Squat + Front Squat @ 80% of 1RM … [Read more...] about week of 10/24
week of 10/17
Monday P1 Strength Take 15:00 to Establish a 3RM Double KB Squat *Between Sets: 5 Strict Toes to Bar or Knee Tucks Rest 5:00 Max Reps at 85% of 3RM (Goal 5-8 Reps) --- Strength Take 15:00 to Establish a 1RM Back Squat Rest 5:00 Max Reps at 85% of 1RM (Goal 5-8 … [Read more...] about week of 10/17
week of 10/10
Monday P1 Strength 8:00 EMOM Min 1: 8 Double KB Deadlift Min 2: 8 Double DB Bench Press --- Strength 8:00 EMOM min 1: 8 Deadlifts @ 65% min 2: 8 Bench Press @ 65% --- 3 Sets 4:00 AMRAP, 2:00 Rest 400m Run Buy-In Max Reps in Remaining Time 8 Dual DB … [Read more...] about week of 10/10
week of 10/3
Monday P1 Strength Front Squat + Back Squat Every 3:00 for 15:00 6 Goblet Squats 100m Double DB Farmer Carry :30 Weighted Flutter Kicks --- Strength Front Squat + Back Squat Every 3:00 for 15:00 2 Front Squats + 4 Back Squats *start @ 80% of Front … [Read more...] about week of 10/3
week of 9/26
Monday P1 Strength Double KB Dead-stop Deadlift Every 3:00 for 18:00 5 Reps 4 Reps 3 Reps 2 Reps 1 Rep 1 Rep *Build in weight to heavy single for the day :40sec Sandbag Bear Hug Hold 10 Hollow Rocks --- Strength Dead-Stop Deadlift Every 3:00 for … [Read more...] about week of 9/26
week of 9/19
Monday P1 Strength Take 12:00 to Establish a 5RM Double KB Squat *after each set: 15 Weighted Hip Extensions 30 Slamball Russian Twists --- Strength Take 12:00 to Establish a 5RM Back Squat --- AMRAP 16 18 Bar Facing Burpees 11 Hang Power Cleans 155/105# 18 … [Read more...] about week of 9/19
week of 9/12
Monday P1 Strength DB Snatch 10:00 EMOM min 1: 3 DB Power Snatch (each arm) min 2: 2 Hang Power Snatch + 2 Front Rack Squats (each arm) --- Strength Snatch 10:00 EMOM min 1: 3 Power Snatch min 2: 2 Hang Squat Snatch + 2 Overhead Squats Load: 70-75% of Power Snatch … [Read more...] about week of 9/12
week of 9/5
Monday P1 Strength 12:00 EMOM min 1: 8 DB Bench Press +:15 Side Plank (right side) min 2: 8 Bent Over DB Rows (each arm) + :15 Side Plank (left side) --- Strength 12:00 EMOM min 1: 3 Bench Press min 2: 8 Bent Over Barbell Rows Bench Press, starting @ 80% of 5RM and … [Read more...] about week of 9/5