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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Thursday, May 28, 2009

Mike, Will and CameronPART A – PREP:

Two rounds:
Box jump x 12… every 4-6 jumps progress to a higher box
Roll out t-spine and l-spine and anything tight around the hips
Power clean + Front squat empty bar x 12… focus on great technique
Wall extensions and shoulder dislocates
Power clean + Dumbell push press x 12… every 4-6 reps progress to a heavier dumbell

PART B – POWER:
Power Clean + Thruster 1-1-1-1-1-1-1 reps; hold the bar for 5 seconds overhead.

If you can’t nail a great front squat or push press, then we will work on those skills with light weight.

Thruster tri-panel…[mov][wmv]

All of these should be heavy. The first single is about 80% of your goal weight. A typical session might look like this:

Goal weight: 185
165-175-185-175-175-180-180

PART C:

3x/week:
three rounds of max burpees in 90s; rest 60s between sets

unlimited:
10:00 of handstand practice or 5:00 of planks

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Take the first step towards getting the results you want!