Friday, 15 January 2021

1. Hang power snatch 5×3 add 5lbs to last weeks weight. 

2. a. Lateral Step up 5x/side w/50lb sandbag on shoulders

    b. Pull-up 5x (chain on shoulders if you are strong enough)

3x

3. Conditioning:

   Half Gasser (53yds down and back in under 20 seconds, every minute for 10 minutes.)

Post weight used and results in comments.

Thursday, 14 January 2021

1. Squat 3×5 @ add 5lbs to last squat weight

2. Bench press 3×5 @ add 5lb to last weeks bench press weight

3. Conditioning:

a. Kettlebell clean 10x/side w/ 24kg

b. SA KB Press 8x

c. SA KB carry (front rack) 40yds

8x switch arms each trip.

Post weight used and results in comments.

Tuesday, 12 January 2021

1. Deadlift 5×1 @ add 5-10lbs to last weights week. 

2. a. Lateral lunge w/sandbag in front rack. 8x/side 

    b. Sandbag ground to overhead 10x

    c. 400m row

5x

Post weight used and results in comments.

Monday, 11 January 2021

1. Sprint 20yds. 7x. Rest to recovery. 

2. Squat 3×5 @ add 5lbs to last squat weight. 

3.Press 3×5 @ add 5lbs to last weeks weight.

4. Conditioning

Against a timer complete the following

a. Pull-up 5x

b. Push-up 5x

c. Squat 15x

d. Med ball OH to ground slam 5x

1:1 rest ratio.

10x

Post weight used and results in comments.

Saturday, 9 January 2021

Conditioning:

Prowler push 12x 100yds @ 90 added pounds. 

Post weight used and results in comments.

Thursday, 7 January 2021

1. Squat 3×5 @ add 5lbs to last squat weight

2. Bench press 3×5 @ add 5lb to last weeks bench press weight

3. Conditioning:

a. Sandbag clean 20x w/50lb sandbag

b. 200m run

10x

Post weight used and results in comments.

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