Friday, 8 January 2021

1. Hang power snatch 5×3 2. a. Lateral Step up 5x/side w/50lb sandbag on shoulders     b. Pull-up 5x (chain on shoulders if you are strong enough) 3. Conditioning:    Half Gasser (53yds down and back in under 20 seconds, every...

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...