Friday, 18 Sep 2020

1. Power clean 5×3 @ add 5lbs to last PC weight. 2. Conditioning:  a. Plank drag-through w/32kg KB 10x/side  b. Goblet squat w/32kg KB 5x c. Single arm suitcase deadlift w/32kg KB 5x/side 5x 5 min rest then 16 110’s on the minute.  Post weight used...

Thursday, 17 Sep 2020

1. Squat 3×5 add 5-10lbs to last squat weight. 2. Bench press 3×5. Add 5lbs to last week’s weight. 3. Conditioning: 300m run. 30 seconds rest 8x Post weight used and results to...

Tuesday, 15 Sep 2020

1. Trap bar deadlift 5×3 @ add 5-10lbs to last weeks weight. 2. Conditioning Every 2 minutes for 12 minutes Hang power clean 2x @ 225 Chin-up 6x Hand release push-up 20x Post weight used and results to...