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SkillTempo Back Squat: 6 sets of 3 reps3 second descent, 3 second hold, full speed up, 3 seconds between repsTarget 65-70% of your max This is our last of 3 weeks with this lift; if you hit both of the last two weeks, try bumping your weight up an additional 5-10 pounds. Do remember that […]

SkillSprint work:6 rounds:20 seconds of burpees to a target40 seconds of rest20 seconds of calories40 seconds of rest Keep in mind that you have a second workout to tackle after this sprint work. Push hard to get some work in, but leave some gas in the tank for it. For your burpees, pick a pull […]

SkillEMOM for 10 minutes:Hang power clean plus slow pull power clean We’re working on a classic drill pairing today. This purpose of this sequence is to practice excellent positioning on the hang power clean, and then replicate that positioning with a slow and deliberate pull on the slow pull power clean. Slowing down that second […]

Workout of the Day5 rounds:1 minute of weighted step ups (single dumbbell)1 minute of devil presses (single dumbbell)1 minute of calories1 minute of rest Pick a dumbbell that you’re willing to hang on to for both the weighted step ups and the devil presses. You can hold the dumbbell any way you’d like on the […]

Workout of the DayIn 3 minutes, complete:200 m run5 thrustersRest until the 3 minute mark, then complete:200 m run10 thrustersRest until the 6 minute mark, then complete:200 m run15 thrustersRest until the 9 minute mark, then continue the pattern (20-25-30-35…) Every 3 minutes, complete 5 more thrusters than the previous interval. When you can no […]

SkillEMOM for 5 minutes:Hang squat snatch plus squat snatch After the you’ve worked on that sequence for 5 minutes, take 8 minutes to work on squat snatch at your own pace. Feel free to load up to a max, or close to it, if you’re experienced with the lift. Newer lifters may want to stay […]

SkillEMOM for 5 minutes:Squat clean and split jerk After the 5 minute EMOM, take 8 minutes to work on squat clean and split jerk at your own pace Use the first 5 minutes to slowly build in weight and warm up to the heavier lifts. After that, feel free to work up to a max […]

SkillTempo Back Squat: 6 sets of 3 reps3 second descent, 3 second hold, full speed up, 3 seconds between repsTarget 65-70% of your max We’re building off of last week’s work; add ~5-15 pounds from last Monday if you were around for those sets Do your best to hold for a full 3 seconds in […]

SkillEMOM for 10 minutes:One or two rope climbs OR: 10 minutes of rope climb drill and technique work with your coach Today you’ll either be practicing rope climbs on an interval or building the strength and technique needed to get started on the skill. Let your coach know if you’re interested in learning the basics […]

SkillEMOM for 10 minutesDeadliftPower cleanHang power clean and push jerk The 4 movement barbell complex in today’s skill work should be done as a single smooth and uninterrupted effort. Focus on the flow of the movements and the efficient cycling of your barbell from one position to the next. Experienced lifters are welcome to push […]