March 26, 2016

 

 

Monday 21st

 

 

 

STRENGTH:
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

 

Followed immediately by…

 

10 minutes to build to today’s heavy single.
Jerk x 1 rep

 

 

CONDITIONING:

Three sets for max reps of:
60 seconds of Push Press 
60 seconds of Box Jumps 

...

March 13, 2016

 

 

Monday 

 

STRENGTH:
Every 2 minutes, for 18 minutes:
Station 1: 45 seconds of Muscle-Up practice
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: 16-20 Alternating Pistols (8-10 each leg)
...

March 4, 2016

 

 

Monday 

 

STRENGTH:

Every 3 mins for 6 sets
Deadlift (NO "TOUCH AND GO". Reset at the floor every rep)
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps

Build load every set.

 

CONDITIONING:
20-15-10 for time:
American-style Ke...

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