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SkillEMOM for 10 minutes:3 power cleans (quick singles) Practice quickly and fuidly setting up for each rep of the power clean today. Keep the weight light enough that you don’t feel like you have to spend a lot of time between reps fiddling with your positioning before you go again. Workout of the DayFor time:21-15-9Pull […]

SkillStrict Press5 at 65% of your max3 at 75% of your maxMax set at 85% of your max Use your estimated max from your last session for today’s percentages.This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated […]

Skill5 rounds:3-5 hard strict pull ups5-10 easy strict pull ups or ring rowsRest 1-2 minutes This is a repeat from two weeks ago. The goal today is to do the same number of “hard” pull ups, but increase the number of “easy” pull ups compared to that last session. You’ll be tackling two different difficulties […]

SkillDeadlift5 at 65% of your max3 at 75% of your maxMax set at 85% of your max Use your estimated max from your last session for today’s percentages.This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one. […]

Workout of the DayEvery 5 minutes for 5 rounds:200 meter run12 toes to bar12 push jerks Rest in the remainder of each 5 minute interval Push the pace on all three movements, and practice quick and efficient transitions from one to the next. Your push jerk weight should be light enough that you’re either finishing […]

Workout of the Day4 rounds for time:20 push ups20 deadlifts500 meter run 30 minute time cap Use a deadlift weight that lets you complete the 20 reps in 2 or 3 quick sets; it should definitely be on the lighter side today so that 80 total reps is reasonable. Scale your push ups so that […]

SkillBack Squat3 at 70% of your max3 at 75% of your max3 or more at 80% of your max Use your estimated max from your last session for today’s percentages.This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an […]

SkillEMOM for 10 minutes:Slow pull power snatchPower snatch Be deliberate about your speed and positioning on the slow pull power snatch; you should be waiting to accelerate until you’re a couple of inches above the top of your knee. Do your best to keep that good positioning and timing on the full speed power snatch. […]

SkillStrict Press3 at 70% of your max3 at 75% of your max3 or more at 80% of your max Use your estimated max from your last session for today’s percentages.This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an […]

SkillDeadlift3 at 70% of your max3 at 75% of your max3 or more at 80% of your max Use your estimated max from your last session for today’s percentages.This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated […]