Workout of the Day

Tuesday 10/1/2019

Strength: Every 90 seconds, for 15 minutes (10 sets) of: Bench Press x 3 reps @ 20X0 Use between 65-75% of your 1-RM bench press and focus on moving the barbell as quickly as possible from your chest to full… Read more »

Monday 9/30/2019

Strength: Take 25-30 minutes to build to today’s 1-RM Deadlift Conditioning: Complete as many rounds and reps as possible in 8 minutes of: 8 Pull-Ups 8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Left) 8 Single-Arm Dumbbell Hang… Read more »

Friday 9/27/2019

Strength: Every 90 seconds for 9 minutes (6 sets): Speed Deadlift x 3 reps @ 70% Reset the barbell every time on the floor…do not perform these touch and go. Conditioning: Every 7 minutes, for 21 minutes (3 sets) for… Read more »

Wednesday 9/25/2019

Strength: Every 3 minutes, for 15 minutes (5 sets) of: Bench Press x 1 rep @ 21X1 + 3-4 reps @ 10X1 Perform the first rep with a controlled descent and 1-second pause (“one-one-thousand”) on your chest; then immediately perform… Read more »

Tuesday 9/24/2019

Strength: Every 2 minutes, for 20 minutes (10 sets) of: Clean & Jerk Start around 70% of your 1-RM Clean & Jerk and build over the course of the 10 sets to something heavy for today. Conditioning: For time: 60… Read more »

Monday 9/23/2019

Strength: Four sets of: 2 Tempo Front Squats + 4 Front Squats Rest 2-3 minutes Perform the first 2 front squats at a tempo of 42X1, then immediately after perform 4 squats without any tempo restriction – focus on speed… Read more »

Wednesday 9/18/2019

Strength: Every 3 minutes, for 15 minutes (5 sets) of: Bench Press x 2 reps @ 21X1 + 4-6 reps @ 10X1 Perform the first 2 reps with a controlled descent and 1-second pause (“one-one-thousand”) on your chest; then immediately… Read more »

Tuesday 9/17/2019

Strength: Every 90 seconds, for 15 minutes (10 sets) of: Slow Pull Snatch x 1 rep For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as… Read more »