Heavy Day Warmup Alternate 3 sets each (1:00): Double Swing. 5 + Snatch. 5 Double Lunge. 5 Snatch. 8/8 x 5 (1:00) Repeat: TGU. 1/1 Press. 3/3 Chinup/Pullup. 3 D. Squat. 5 Abs/obliques

Conditioning Station A: Double Swing. 5, Clean. 5, Push Press. 5 Goblet Squat. 10-15 Station B: Swing. 20 High Pull + Snatch. 5/5 Station C: Ring Pull. 5 + 5 Step Forward/Back Lunge. 5/5 Supersets (2 each): Pushups. 10 + … Continue reading →

Conditioning Extended warmup 3 times through (1:30): Double Swing. 5, Clean. 5, See-Saw Press. 10 Swing. 10 + Deadlift. 10 Goblet Squat. 8 + Split Squat. 8/8 Snatch. 0:30 work/0:30 rest (6 sets: LRLRLR) 0:30 work/0:30 rest: Pushups. 2 sets … Continue reading →

Heavy Day Warmup Alternate 3 sets each (1:00): Double Swing. 5 + Snatch. 5 Double Clean. 5 + Squat. 5 Snatch. 7/7 x 5 (1:00) Repeat: Press. 3/3 Chinup/Pullup. 3 Lunge. 5/5 Abs/obliques

Medium Day Warmup KB Complex. 3 sets (2:00): Swing. 5, Bottoms-Up Clean. 5, Squat. 5, Push Press. 5 (L/R) Snatch. 1 minute x 2 (1 min. rest) 3-4 sets: TGU. 1/1 Pushup. 10 KB Row. 8/8 Lunge. 8/8 Abs and … Continue reading →