Todd 28

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A. Front squat
Build quickly to a tough 3

B. EMOTM 7-10:
2 front squats @ 60-70% of A
*Move fast

C1. Push press
3x3, Buliding, Rest 90s
C2. Strict weighted pull-up, supinated
3x3, Building, Rest 90s

D. 3 sets @ 97%:
5 touch-and-go squat clean thrusters - 60-70%
8 burpee box jumps (24/20)
Rest 3:30
+
3 sets @ 97%:
30s airdyne
Rest 3:30

A. Back squat
Build to a tough 4 in 12 min

B. 1 1/4 Back squat
3x2, Rest 90-120s
*Prioritize speed over weight.

C. 7 sets @ 90%:
2 min AMRAP:
6 thrusters (95/65)
9 burpee box jumps (24/20)
12 power cleans (95/65)
Rest 2 min
*Restart each round where you left off.

A. Back squat
3x5 back squat, Rest 2 min

B. Rear-foot elevated split squat
3x10-12/leg, 3010 tempo, Short rest b/w legs, Rest 2 min b/w sets

C. 7 sets @ 90%:
2 min AMRAP:
6 wall balls
9 burpee box jumps
12 KB swings
Rest 2 min
*Restart each round where you left off.

OPEN GYM!!!!

10am-1pm.

See you homies there.

15 min AMRAP - partners alternate rounds:
30 double-unders
15 power cleans (95/65)
+
15 min AMRAP - partners alternate rounds:
10 front rack walking lunges (95/65)
10 KB swings (70/55)
10 push-ups, hand-release
+
3 sets:
8-10 glute-ham raise
45s stir-the-pot
1Rest 90s

A1. 3 sets:
5 weighted strict pronated pull-ups + 4 kipping pull-ups + 3 chest-to-bar
Rest 90s
*Stay on the bar
A2. 3 sets:
5 strict deficit handstand push-ups - tough + 5 kipping deficit handstand push-ups
Rest 90s
*Stay on the wall

B. EMOTM 20:
1st min:
20 double-unders
2-3 muscle-ups
2nd min:
5 burpees, 6" target
3 touch-and-go squat cleans @ 60%

C. 20 min @ 70%:
3 min airdyne
1 min side plank, right
1 min side plank, left
3 min shuttle run - 10m increments
1 min support on rings - fraction as necessary
1 min single-unders

A. Power clean & push jerk
5x1.1.1, Rest 90s
*Prioritize technique over weight.

B. EMOTM 10:
3 touch-and-go push jerks
*Fast. Prioritize speed over weight.

C. 15 min AMRAP:
3,6,9,12,15... front squats
3,6,9,12,15... pendlay rows (same weight as front squat)
3,6,9,12,15... airdyne or row calories

"The power of high leverage practice" from The Talent Code

A. Squat clean & split jerk
Build to a tough 3 in 12 min

B. EMOTM 10:
3 touch-and-go push jerks
*Fast. Prioritize speed over weight.

C. 15 min AMRAP:
3,6,9,12,15... overhead squats (95)
3,6,9,12,15... chest-to-bar pull-ups
3,6,9,12,15... airdyne or row calories

"The power of high leverage practice" from The Talent Code

A. Squat snatch
Build quickly to a max for the day

B. Squat clean & split jerk
Build quickly to a max for the day

C. 2 sets @ 97%:
30s power cleans (135/95)
30s airdyne
Rest 7 min
+
2 sets @ 97%:
1 min row
Rest 7 min

D. 15 min airdyne @ Z1

"The power of high leverage practice" from The Talent Code

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"Is meat unhealthy? - Part III" from Whole Health Source