Todd 28

SLSC Blog

Fitness

A. Hang power clean + Power clean + Front squat + Push jerk
5x1.1.1.1, Rest 60-90s b/w sets
*Focus on mechanics rather than load.

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

C. EMOTM 12:
1st min: 6-8 ring rows, tough, 2010 tempo
2nd min: 8-10 push-ups, hand-release, 2010 tempo

"Dr. Oz and the terrible, horrible, no-good, very bad day" By Science Based Medicine

Performance

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

B. Front squat
5,4,5,4, Rest 2-3 min b/w sets
*Second wave heavier than the first.

C. EMOTM 12:
1st min: 1 muscle-up + 2-4 strict dips
2nd min: 2-3 wall climbs

Performance

A. Snatch push press + Snatch balance
4x3.1, Building, Rest 2 min b/w sets

B. 21-15-9:
Power snatch (95/65)
Lateral barbell burpees
*10 min cap

C. EMOTM 10:
1st min: 10-20s L-sit on rings or parallettes
2nd min: 2 Turkish get-ups (moderate load)

"Has obesity research failed?" By Whole Health Source

Fitness

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

B. 21-15-9:
KB swing
Burpees over-the-kettlebell

C. EMOTM 10:
1st min: 10-20s support on rings or bar in dip position
2nd min: 2 Turkish get-ups, alternating (moderate load)
*Scale support hold to FLR on rings

Performance

A. Deadlift
5,4,5,4, Rest 2-3 min b/w sets
*Second wave heavier than the first.

B1. Front rack step-up
3x12-15/leg, 2010 tempo, Rest 45s
B2. Seated DB press
3x12-15, 3010 tempo, Rest 45s

C. EMOTM 5:
10s airdyne all out
+
Rest 3 min
+
EMOTM 5:
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 75s
B2. Seated DB press
3x8-10, 2010 tempo, Across, Rest 75s

C. EMOTM 5:
10s airdyne all out
+
Rest 3 min
+
EMOTM 5:
10s prowler all out (light load)

"Are xylitol, sorbitol and other sugar alcohols safe replacements for sugar?" By Chris Kresser

Fitness & Performance

Teams of two complete the following with one person working at a time:
100 pull-ups
100 box jumps, step down (24/20)
100 row calories
100 power snatches (95/65)
*Partners alternate every 10 reps