September 23rd, 2016


September 23rd, 2016


Awesome job today, as always! As we move into the end of the week, I want you all to focus on the skill work we have programed today. These are the small details that lead to better movement!

Have a great day, and a fantastic weekend! 🙂


A. OHS 3 x 8 @ 31×1 rest 2-3 min
B. T2b Skill work- 5×5- rest as needed
*focus on
**Hollow/Arch Body Positions
**Good rhythm/bodycontrol if you are kipping
**Folding the body in half
5 sets
5 HPS 115/75
5 Burpee Broad Jumps
Shuttle Run
rest 90 sec
If you have time you can jump in on the body buidling session that the female comp
members are doing


A. Split Jerk (from rack) 5 x 1.1 rest 10 sec, rest 2 min
**Complete 1 rep rest 10 sec, then complete 2nd rep, rest 2 min after 2nd rep
EMOM for 16 min
1 min- 12 Thrusters 105/85
2 min- 10/8 cal row
3 min- 12 BB OH WL Lunge 75/55
4 min-10 Box Jumps 20″
4 sets w/ minimal rest
10 fat bar bicep curls
10 Tricep Extensions w/ fat bar or BB
10 SA Alt’ing Hammer Curls w/ DB’s
10 DB BP
***all reps are slow and controlled, slow eccentrics, fast concentrics