Wednesday, April 3, 2019

Just chilling

Just chilling

Every 60-90 seconds with small increases do:
Hang Power Clean & Jerk 1-1-1-1-1... (no belts), then

How many rounds can you do in 10 minutes of:
Rx
3 Deadlifts (same bar)
6 Handstand Push-ups (25's+ABMAT/15's+ABMAT; 1st round strict)
9 Double Unders

Rx+
3 Deadlifts (use the same bar or pick loads)
7 Handstand Push-ups (DB's; first round strict)
21 Double Unders

Extra: Seated Shoulder Presses post workout.

Monday, April 1, 2019

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Back Squat 5-4-3-2-1 reps at the same loads, then

For time:
Rx
40 Lunges (total steps)
30 Swings (55/35 or pick loads)
20 Lunges (total steps)
10 Swings

Rx+
50 Pumps (total steps)
40 Curls (55/35 or more)
30 Pumps (total steps)
20 Curls 
10 Pumps (total steps)

Extra: Three position Snatch (floor -> below knee -> above knee; unbroken)

Friday, March 29, 2019

Bar Muscle Ups & Knees to Elbows.

Bar Muscle Ups & Knees to Elbows.

Deadlift 3-3-3-3-3... (no belts; deadstop); then

For time:
10 Knees To Elbows
9 Push Jerks
8 Knees To Elbows
7 Push Jerks
6 Knees To Elbows
5 Push Jerks
4 Knees To Elbows
3 Push Jerks
2 Knees To Elbows
1 Push Jerks

For Rx+ do 10-8-6-4-2 Push Jerks & 9-7-5-3-1 Bar Muscle Ups

Extra: Handstand & Double Under drills

Thursday, March 28, 2019

Deadlifts

Deadlifts

Every 60-90 seconds with small increases do:
Clean + Front Squat 1-1-1-1-1..., then

For time:
21 Box Jumps (24/20)
21 Hand Release Push-ups
3 Rope Climbs 
15 Box Jumps (24/20)
15 Hand Release Push-ups
2 Rope Climbs 
9 Box Jumps (24/20)
9 Hand Release Push-ups
1 Rope Climbs

Extra: Muscle Snatch + Power Snatch + Squat Snatch practice

Tuesday, March 26, 2019

Team Goss crushing it.

Team Goss crushing it.

Every minute on the minute for 10 minutes at the same loads do: 
Basic: 1x Power Snatch + 1x Overhead Squat 
Advanced: 1x Squat Snatch

How many rounds can you do in 10 minutes of:
Rx
5 Chest To Bar Pull-ups
10 Lunges (each side)
15 Double Unders

Rx+
5 Ring Muscle Ups
10 Pistols (total reps)
50 Double Unders

Extra: RDL/Push Press 5-5-5-5-5...

Monday, March 25, 2019

Watch the video above or read Bumper Plate Setup 101. Learning & paying attention to lifting safely & correctly is crucial..

Practice Handstands, then

Ten rounds for time of (25 minute cap):
Rx
1 Power Clean (pick a challenging load)
5 Handstand Push-ups (15's+ABMAT/10's+ABMAT; 3 rds strict)
10 Air Squats

Rx+
1 Power Clean (pick a challenging load)
5 Handstand Push-ups (45's+ABMAT/25's+ABMAT; 3 rds strict)
15 Air Squats

Extra: Back Squat 3-3-3-3-3...