Todd 28

SLSC Blog

A. Squat clean & split jerk
Build to a tough double in 10 min
*Reset each rep

B. Squat clean & split jerk
3x2 @ 90% of A
*Reset each rep

C. 15 min AMRAP:
10 manmakers (45/hand - 35/hand)
15 box jumps (30/24)
7 muscle-ups
500m row

"Is meat unhealthy? Part II" from Whole Health Source

A. Squat snatch
Build quickly to a max

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

C. Front squat
4x4-6, 20x1 tempo, Building, Rest 2 min

D. 5 sets @ 90%:
2 min AMRAP:
5 thrusters (95/65)
5 bar-facing burpees
+
Rest 2 min
+
2 min AMRAP @ 90%:
10 wall balls (20/14)
6 power cleans (115/75)
+
Rest 2 min

"Is meat unhealthy? Part II" from Whole Health Source

A. Power clean & push jerk
5x2, Building, Rest 90s
Reset each rep.
*
Goal is a tough double with solid technique.

B. 15 min AMRAP:
10 manmakers - tough
15 box jumps - tough
10 ring push-ups
500m row

"Is meat unhealthy? Part II" from Whole Health Source

Fitness & Performance

10 min pistol skill work
+
30 min AMRAP @ 70%:
.5 mile airdyne
20 walking lunges
10 bird dogs/alternating
45s/side side plank
10/arm KB snatch - light

Competition

Off!!

"Six reasons anterior core stability exercises are essential" from Eric Cressey

A1. Close-grip bench press (14")
3x5, 20x0 tempo, Across, Rest 90s
A2. Pendlay row
3x5, 20x0 tempo, Across, Rest 90s

B1. Seated DB press
3x10-12, 30x0 tempo, Rest 60s
B2. Bent over DB row
3x10-12, 30x0 tempo, Rest 60s

C. 4 sets @ 97% - on a 4 minute interval:
1 min AMRAP:
30s DB thrusters
30s airdyne or row
*Near all out pace. Avoid attrition between sets.

"Random thoughts on the symmetry of the gait cycle" from The Gait Guys

A1. Close-grip bench press (14")
4,3,2, 20x0 tempo, Rest 90s
A2. Strict weighted pull-up, supinated
4,3,2, 20x0 tempo, Rest 90s

B1. Seated DB press
3x6-8, 30x0 tempo, Rest 60s
B2. Bent over DB row
3x6-8, 30x0 tempo, Rest 60s

C. 4 sets @ 97% - on a 4 minute interval:
4 touch-and-go squat cleans @ 65-75% - must be fast & touch-and-go
8 burpees, 6" target
*Near all out pace. Avoid attrition between sets.

"Random thoughts on the symmetry of the gait cycle" from The Gait Guys

10 min AMRAP @ 85%:
10 toes-to-bar
5 thrusters (95/65)
300m row
+
Rest 5 min
+
10 min AMRAP @ 85%:
10 wall balls (20/14)
10 box jumps (24/20)
200m run
+
Rest 5 min
+
5 min airdyne @ 80%
+
Rest 3 min
+
10 min AMRAP @ 85%:
7 power snatches (75/55)
30 double-unders
10 airdyne cals
+
5 min airdyne @ 80%

"Random thoughts on the symmetry of the gait cycle" from The Gait Guys

A. EMOTM 10:
Touch-and-go high-hang power snatch x3

B. Snatch pull
3x3, 2x2, Building
Reset each rep.
*
Heavier than last week

C. EMOTM 20:
1st min: 5-7 push presses @ 70-75%
2nd min: 4-6 strict chest-to-bar pull-ups
3rd min: 5 touch-and-go squat cleans - same bar as push press
4th min: 8-10 toes-to-bar

"Living well with fibromyalgia" from Precision Nutrition

A. EMOTM 10:
High-hang power snatch x3

B. Snatch pull
3x3, 2x2, Building
Reset each rep.
*
Heavier than last week

C. EMOTM 20:
1st min: 5-7 DB push presses - tough
2nd min: 6-8 ring rows - tough
3rd min: 5-7 DB front squats - tough
4th min: 8-10 ball slams - tough

"Living well with fibromyalgia" from Precision Nutrition

A. Clean deadlift, 2" deficit
5,4,4,3, Building, Rest 2 min

B. E30s for 20 total reps:
Deadlift @ 75-80%

C. 40 min @ 70%:
2 min shuttle run
2 min single-unders
1 min plank
1 min battling ropes
4 min airdyne

"Living well with fibromyalgia" from Precision Nutrition