17.01.23

Fitness
A. Back squat-
3×5, Across, 20X1, R90s
*5-10lb increase from last week

B. Bench Press-
3×5, Across, 20X1, R90s
*5-10lb increase from last week

C. Bar in rack strict pull-ups-
3×6-8, R90s

D1. Powell raise
3×8-10/arm, 3010, R90s
+
D2. Seated external rotation
3×8-10/arm, 3010, R90s

Performance
A. Back squat-
3,2,3,2, wave-load, 20X1, R90s
*start at same weight as last week

B. Bench Press-
3,2,3,2, wave-load, 20X1, R90s
*start at same weight as last week

C. Weighted strict pull-up-
3×5-7, across, R90s
*adjust weight as needed to fit rep range

D1. Powell raise
3×8-10/arm, 3010, R90s
+
D2. Seated external rotation
3×8-10/arm, 3010, R90s

17.01.21

Fitness-
Partner one doing cleans, partner two in the hold position. Hold position must take place for reps to count.
A. For time:
40 KB swings, tough, Plank Hold
21 Power Cleans, tough, Plate Overhead hold, tough
15 Power Cleans, tough, Handstand Hold (Wall facing)
9 Power Cleans, tough, Dip rack Support Hold

B1. Russian twist w/ Medball
3×20, R45s
+
B2.Hollow hold
3x 45-60s, R45s
+
B3. Half TGU
3×3/side, R45s

Performance-
Partner one doing cleans, partner two in the hold position. Hold position must take place for reps to count.
A. For time:
40 Double kb Cleans (53/35/hand), Plank Hold
21 Squat Cleans (115/65), Plate Overhead hold (45/25)
15 Squat Cleans (135/75), Handstand Hold (Wall facing)
9 Squat Cleans (185/95), Ring Support Hold

B1. Russian twist w/ Medball
3×20, R45s
+
B2.Hollow hold
3x 45-60s, R45s
+
B3. Half TGU
3×3/side, R45s

17.01.20

Fitness
A. Front squat-
3×5, 20X1, Across, R90-120s
*5-10lb increase from last week

B. Push Press-
3×5, 10X0, Across, R90-120s
*5-10lb increase from last week

C. For time:
250m Row
10 KB swings, tough
10 Burpees
10 KB swings, tough
10 Burpees
10 KB swings, tough
250m Row

Performance
A. Front squat-
2,1,2,1, Wave-load, 10X1, R90s

B. Push Press-
2,1,2,1, Wave-load, 11X0, R90s

C. For time: @ 100%
250m Row
10 KB swings (70/53)
10 Burpees
10 KB swings (70/53)
10 Burpees
10 KB swings (70/53)
250m Row