Casey Fonoti

Strength: Every 3 minutes, for 15 minutes (5 sets): Shoulder Press x 2-4 reps If you achieve 4 successful reps, increase the load in the next set. Conditioning: For time: 50 Calories of Rowing 40 Single-Arm Dumbbell Push Press* 30… Read more »

Strength: For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. Every minute on the minute, for 4… Read more »

Strength: Front Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6… Read more »

-Rest Day-

Strength: Three sets of: Pause Deadlift x 6 reps (pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel) Rest 60 seconds… Read more »

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. Every minute, on the minute, for 5 minutes:… Read more »

Strength: Take 20 minutes to build to today’s heavy Push Press Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 4 Strict Handstand Push-Ups 8 Strict Pull-Ups 12 Alternating Pistols

Strength: Every 90 seconds, for 24 minutes (4 sets): Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg Station 2 – Hanging Med-Ball Hamstring Curls x 10 reps Station 3 – Barbell or Ab-Wheel Roll-Outs x 10 reps… Read more »

-Rest Day-

Strength: Five sets for max reps of: 45 seconds of Strict Handstand Push-Ups Rest 45 seconds 45 seconds of Double-Unders Rest 45 seconds Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 10 Left-Arm Dumbbell Push… Read more »