Monday, May 22, 2017


My apologies, but today's 4:30 is cancelled due to a scheduling conflict.
Coach's choice warm-up

Hang squat clean 3-3-3 reps
Front Squat 3-3-3 repsSplit jerk 3-3-3 reps

Take the front squat and the jerk out of the rack. These are just the sets that should be heavy, make sure to work up properly with several warm-up sets.

Sunday, May 21, 2017


Back Squat
5 rounds of 5 reps at 70%++ of 5 rm

200 meter row
4 strict handstand push-ups
8 chest to bar pull-ups
12 air squats

Thursday, May 18, 2017


Grab the big ones, you don't even have to take them overhead as Andrew is doing here.

Bench press
5 rounds of
   5 reps at 70%+ of 5 rm (add weight to last week)
   3-5 strict pull-ups
If you can do 5 strict pull-ups easily then do weighted pull-ups.

24 Russian twists
12 Russian kettlebell swings 24+/20 kg
12 over the shoulder slam ball or 6 stone OTS over the shoulder

Wednesday, May 17, 2017


Every minute for 7 minutes, working up
3 x (Clean and Split Jerk)

Then take 7 minutes to work up to today's
1 Rep Max Clean and Split Jerk

5 rounds NFT
10 supermans with 5 second hold
10 RDL + 10 Bent Over Row (#95/#65)
30 seconds hand-stand hold

Tuesday, May 16, 2017


2017 Regional event #3
There and back overhead dumbbell lunge (single DB) AHAP
100 double unders (scale 30-50 DU's or 100 singles)
50 wall balls
5 Rope climbs (scale 10 half climbs or 10 beginner rope climbs)
50 wall balls
100 double unders
There and back dumbbell overhead walking lunge

Monday, May 15, 2017


Backsquats build toughness and strength in the whole body.

Snatch (split snatch OK)
Sets of 3, work up with at least five sets to today's 3 Rep Max.

Sumo Deadlift
Sets of 5, work up to a heavy set. Aim for heavier than last week.

Sunday, May 14, 2017


Back Squat
5 rounds of 5 reps at 70%+ of 5 rm

2017 Regional Event 2
21-15-9 reps for time of:
Dumbbell snatches AHAP
Ring dips

Scale these dips as needed, option to do 15-12-9.