Todd 28

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Fitness

A. Clean pull + Clean high pull + Power clean + Split jerk
5x1.1.1.1, Rest 60-90s b/w sets
Focus on mechanics rather than load.
*
Reset b/w reps

B. Front squat
3x5, 30x1 tempo, Rest 2-3 min b/w sets

C. EMOTM 10:
1 wall climb
2 Renegade rows
*Both in the same minute

Performance

A. Clean pull + Clean high pull + Squat clean + Split jerk
Build to a tough complex in 15 minutes.
*Reset b/w the power clean & the squat clean

B. Front squat
4,3,4,3, Rest 2-3 min b/w sets
*Second wave heavier than the first.

C. EMOTM 10:
5 handstand push-ups
5 chest-to-bar pull-ups
*both in the same minute

"BOSU ball: The good, the bad, and ugly" By t-nation.com

"Categories of weight training: Lifting for power development" By bodyrecomposition.com

Performance

A. Snatch push press + Snatch balance
4x3.1, Building, Rest 2 min b/w sets
*Shoot for a heavier top end set than last week.

B. 500m row/.3 mile airdyne
12 squat clean thrusters (105/70)
400m row/.2 mile airdyne
9 squat clean thrusters (105/70)
300m row/.1 mile airdyne
6 squat clean thrusters (105/70)
*12 min cap

C. EMOTM 10:
1st min: 1 legless rope climb
2nd min: 20s farmer's walk (heavy)

Fitness

A. Pause power snatch + Above-the-knee power snatch + Power snatch
5x1.1.1, Rest 60-90s b/w sets
Focus on perfect mechanics over load.
*
Pause below the knee on the pause power snatch.

B. 500m row/.3 mile airdyne
12 DB thrusters
400m row/.2 mile airdyne
9 DB thrusters
300m row/.1 mile airdyne
6 DB thrusters
*12 min cap

C. EMOTM 10:
1st min: 10-20s flexed arm hang
2nd min: 20s farmer's walk

Performance

A. Deadlift
4,3,4,3, Rest 2-3 min b/w sets
*Second wave heavier than the first.

B1. Front rack step-up
3x10-12/leg, 2010 tempo, Rest 30s
B2. Seated DB press
3x10-12, 3010 tempo, Rest 30s

C. EMOTM 6:
15s row all out (damper at 10)
+
Rest 2 min
+
EMOTM 6:
10s prowler all out (light load)

Fitness

A. Deadlift
3x5, 20x1 tempo, Across, Rest 2-3 min b/w sets

B1. Front rack step-up
3x8-10/leg, 1010 tempo, Across, Rest 60s
B2. Seated DB press
3x8-10, 2010 tempo, Across, Rest 60s

C. EMOTM 15:
1st min: 6 burpees as fast as possible
2nd min: 15s airdyne all out
3rd min: 7 Russian KB swings as fast as possible (heavy)

"Categories of weight training: What does power in the weight room mean" By Bodyrecomposition.com

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