Todd 28

SLSC Blog

A. Deadlift-
Build to Max in 15 minutes

B. 20 Minute AMRAP:
5 Power Cleans (145/105)
10 Toes-To-Bar
15 Wall Balls (20/14)

"High self-perceived exercise exertion before bedtime is associated with greater objectively assessed sleep efficiency." from PubMed

A. Deadlift-
Build to a heavy set of 3 in 15 Minutes

B. 20 Min AMRAP:
5 KB Swings
10 Ball Slams
15 Wall Balls

"High self-perceived exercise exertion before bedtime is associated with greater objectively assessed sleep efficiency." from PubMed

A. 5 sets:
1 min on/1 min off:
10 toes-to-bar + AMRAP box jumps, step down (24/20)
+
Rest 5 min
+
5 sets:
1 min on/1 min off:
Bar-facing burpees
+
Rest 5 min
+
5 sets:
1 min on/1 min off:
DB thrusters (30/hand - 25/hand)

B. 6 sets:
50 double-unders
500m row
Rest = work

C. 20 min @ 70%:
500m row
100’/arm suitcase carry
50’/arm single-arm DB walking lunge
20 hollow rocks

"High self-perceived exercise exertion before bedtime is associated with greater objectively assessed sleep efficiency." from PubMed

A. Snatch high pull + Above-the-knee snatch high pull - 2” deficit
5x1.1; Rest 2 min

B. Clean deadlift pause in high hang -finish w/ a clean pull - 2” deficit
5x1.1; Rest 2 min

C. Snatch grip RDL
10,8,6; 30x0 tempo; Building; Rest 60-90s

D. For time:
21-15-9:
Strict pull-ups
Strict handstand push-ups

"Realistic conversations - Do you have what it takes?" from OPEX

A. Power Snatch-
Build to a heavy 1.1 in 15 Minutes

B. Power Clean & Push Jerk-
Build to a heavy 1.1 in 15 Minutes

C. 5 Minute AMRAP- Hand Release Push Ups

D. 5 Minute AMRAP- Ring Rows (feet elevated on box)

"Realistic conversations - Do you have what it takes?" from OPEX

A. Snatch-
Build to Max in 15 Minutes

B. Clean & Jerk-
Build to Max in 15 Minutes

C. 5 Minute AMRAP- Strict Ring Dips

D.5 Minute AMRAP- Strict Pull-Ups

"Realistic conversations - Do you have what it takes?" from OPEX

A. Bench Press-
Build to a Max in 15 Minutes

B. Back Squat-
Build to a Max in 15 Minutes

C. 10 Minute AMRAP:
5 Shoulder to Over Head (115/75)
10 Deadlift (115/75)
15 Box Jumps (24/20)

"The pied piper of nootropics" from Science-Based Medicine

A. Bench Press-
Build to a heavy set of 3 in 15 Minutes

B. Back Squat-
Build to a heavy set of 3 in 15 Minutes

C. 10 Min AMRAP:
5 Shoulder to Over Head, Tough
10 Deadlift (Same as S2OH weight)
15 Box Jumps

"The pied piper of nootropics" from Science-Based Medicine

A1. Pendlay row
1.1.1.1.1, 1.1.1.1, 1.1.1; Building; 30x0 tempo; Rest 90s
*5,4,3 clusters
A2. Push press
1.1.1.1.1, 1.1.1.1, 1.1.1; Buliding; 30x0 tempo; Rest 90s
*Use blocks. 5,4,3 clusters.

B. Front squat
2.2, 2.2, 1.1; 30x0 tempo; Across; Rest 2 min
*Re-rack between clusters.

C. EMOTM 10:
1.1 power snatch + squat snatch - tough
+
EMOTM 10:
1.1 power clean + squat clean - tough
+
EMOTM 5:
Squat clean + front squat - tough

D. 12 sets:
11s airdyne @ 100%
2:49 airdyne @ 50%

"The pied piper of nootropics" from Science-Based Medicine

A. Bench Press-
Build to a Max in 15 Minutes

B. Back Squat-
Build to a Max in 15 Minutes

C. 10 Minute AMRAP:
5 Shoulder to Over Head (115/75)
10 Deadlift (115/75)
15 Box Jumps (24/20)

"The pied piper of nootropics" from Science-Based Medicine