Tuesday, June 28, 2016


Ryann and his dad, Kahle starting the morning off right with a physical and mental challenge.

clean, power jerk, split jerk
No more than 70% of last weeks clean and jerk.  Start light and work up.

Deadlift 5 rm
Work up, go a bit heavier than last time. If you haven't deadlifted recently, drop from the top and leave a little in the tank.

Sunday, June 26, 2016


Side plank, harder than it sounds

Press 3 x 5 reps 
Add 1 to 10 pounds to 6/7

Time to work on some basic gymnastics skills!  Get some good conditioning while reminding your body how to deal with moving around in space and being upside-down.  As usual, there will be scaling offered for this workout - a burpee toes-to-bar or a low bar pullover are options.

10 burpee pullovers
30 air squats
60 seconds handstand hold 


We had some fun with the snatch on Saturday!  The split snatch is a great way to get that bar overhead.

Practice burpee pullovers 

Back squat 
Work up to 3 sets of 5 at the same weight
Add 1 to 10 pounds from last week

Tabata - alternate until 8 sets of all
Ring dips
Slam ball
Side plank hold

Thursday, June 23, 2016


About time we had a bit of practice with the kettlebell snatch!  It's a movement made for working strength-endurance with a skill component.

Another week of dumbbell work; use same weight as last week but add reps. 
Five rounds not for time 
15 dumbbell floor press, neutral grip
15 dumbbell row

4 rounds
20 deadlifts (115/85)
15 hollow rocks
10 push jerk (same)

Wednesday, June 22, 2016


Great work yesterday on the clean and jerk - consistent practice is paying off.

Skill work

3 minutes rowing at 24 SPM
3 minutes Cindy
90 seconds rest
3 minutes rowing at 16 SPM
3 minutes Cindy
90 seconds rest
3 minutes rowing at 30 SPM
3 minutes Cindy

Score rounds Cindy

Tuesday, June 21, 2016


Squat clean and split jerk 1 rm
At least 8 sets, start with triples and work up to your best heavy single

5 dumbell manmakers AHAP
10 Russian twists (each side)
20 double unders (Rx+ 40)

Monday, June 20, 2016


Long socks and no rope burns!

today's 5 rm

Max reps push press at press 5 rm
Take off 20%, then 
Max reps press
Max reps push press 

3 rounds
500 meter row
10 burpee box jumps
Rest 60 seconds between rounds
- be fast!