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Workout of the Day 12.12.18

Warm Up 1000m Row + 3x 5 Single Leg Box Jump/Leg 20 Russian Twists 6 Half Kneeling BB Press/ Knee Strength A. Clean Complex (4sets) 2 Muscle Clean + 2 Hang Muscle Clean (Below Knee) B. Pause Power Jerk (4sets) 1 rep 2sec pause in dip + 1 rep 2sec pause in catch + 1 […]

Workout of the Day 12.11.18

Warm Up 1000m Row +¬† Tabata Sprints + 3x 8 Snatch Grip Deadlift 8 Back Rack Elbow Rotations 8 BB Good Mornings Strength A. Segmented Snatch Grip Deadlift (3 pauses) 4×2 B. Segment Snatch High Pull (2″ deficit) 4×2 *For both movements build from last week but remember that good positions are still very important. […]

Workout of the Day 12.10.18

Warm Up 3x 300m Run 10 PVC Pipe Medball Thoracic Overhead Mobility 20m Quadruped Crawl Strength A. Push Press (tempo 21×2) 5, 4, 3, 2, 3, 4, 5 B. Wide Grip Strict Pull Up (tempo 21×2) 3×3-5 *For your Push Press build from the past couple of weeks. ¬†Make sure to maintain a strict tempo […]