Competition Blog is Migrating

We will be migrating the Competition blog to our sister site at Legion Strength & Conditioning: http://legionsc.com/c/competition/

17.08.26

A. Squat snatch 4×2; Rest 2 min *Reset each rep. **Moderately tough load. No misses. B. Power clean 3,2,1,2,1; Waveload; Rest 2 min *Top single tough. All others “moderate.” C1. Glute-ham raises 3×30-45s AMRAP; 20×0 tempo; Rest 30s C2. DB death march 3×30-60s; Moderate load; Rest 30s C3. Banded good mornings 3×30-60s; 2020 tempo; Rest … Continue reading "17.08.26"

17.08.25

10 min: 1:45 jog @ 75% 15s run @ 90+% *Can do this on assault runner or outside + (Rest as needed) + 10 min @ 75%: 800m row 30 DB snatch, alternating (30/20) 30 air squats AMRAP assault bike cals in remaining time -Into 10 min @ 85%: 800m row 30 DB snatch, alternating … Continue reading "17.08.25"

17.08.23

A. EMOTM 9: Mins 1-3: 3 jerk balances Mins 4-6: 2 jerk balances Mins 7-9: 1 jerk balance *Pause briefly in receiving position on jerk balance. B1. Farmer’s walk 3×200’; Rest 30s *Use DBs and go as heavy as possible. B2. Double KB front rack bottoms-up carry 3×100’; Rest 2 min C. EMOTM 10: 1st: … Continue reading "17.08.23"

17.08.22

6 sets: 500m row -Rest 90s *Increase pace per round. + (Rest as needed) + 20 min: 30s assault bike @ 10 min pace 30s assault bike @ 45-50 rpm + (Rest as needed) + EMOTM 15: 1st: 45s double-unders 2nd: 45s burpee box jump overs (24″/20”) 3rd: 45s assault bike @ 75%

17.08.21

A. EMOTM 9: Mins 1-3: 3 snatch high pulls Mins 4-6: 2 snatch high pulls Mins 7-9: 1 snatch high pull *Build in weight as able but keep this fast. **Make sure you extend vertically with bar in contact with the hip. B. No hook no feet squat snatch 3×3; Rest 1-2 min C1. Close-grip … Continue reading "17.08.21"

17.08.19

1 min @ 97+%: Row calories + (Rest as needed) + 3 sets: 1 min DB calf raises, 2” platform -Rest 30s 1 min DB Cuban press (light) -Rest 30s 1 min foot elevated glute bridges, alternating -Rest 1 min + (Rest as needed) + 1 min assault runner @ 95+% -5 min walk on … Continue reading "17.08.19"

17.08.18

A. EMOTM 10: 2 safety bar squats to 12” box *Full pause on box. B. Snatch pull w/ pause below-the-knee – 2” deficit 2,1,2,1,2,1; Rest 2 min *Waveload. C. No hook no feet snatch 5×3; Building; Rest 1 min *Reset each rep. D. Accumulate 40-45 glute-ham raises E. 10 min: 30s FLR on rings 30s … Continue reading "17.08.18"

17.08.16

10 min assault bike *Go for it. + (Rest as needed) + 20 min @ 75%: 100’ farmer’s walk (moderate) 20 step-ups, alternating (20”) 30 single-unders 400m run on assault runner

17.08.15

A. Push press Build quickly to a max for today B. EMOTM 7: 3 touch-and-go push jerks *Keep loads moderate and nail your positions. C1. Pendlay rows 3×12-15; 40×0 tempo; Rest 1 min C2. Close-grip bench press 3×12-15; 40×0 tempo; Rest 1 min D. 13-11-9-7-5: Assault bike calories Ring muscle-ups