My Blog

Workout of the Day 11.24.20

Workout of the Day 11.24.20

Warm Up  3x 200m Jog 30sec Wall Facing HS Hold 12 Band Pass Throughs 40sec Brettzel/Side Strength A. Push Press (tempo 31x2) 7,6,5,7 B. Mixed Grip Pull Up (tempo 21x2) 4x3.3 *Build slightly upon last week's weights.  Maintain good movement patterns and positions....

Workout of the Day 11.23.20

Workout of the Day 11.23.20

Warm Up  4x 250m Row 30sec Couch Stretch/Leg 8 Toe Touch Progressions Strength A. Front Squat (tempo 4441) 4x4 B. Staggered Stance Deadlift (tempo 2121) 4x4-6/leg *For build in weight without compromising positions or movement patterns.  Stay below 50% of your 1rm....

Workout of the Day 11.20.20

Workout of the Day 11.20.20

Warm Up 15min EMOM Min 1 - 200m Row Min 2 - 15 Band Pass Throughs Min 3 - 30sec T-Spine Foam Roll Strength A. Muscle Clean 4x3 B. Pause Power Jerk (2sec Pause in the Dip + 2sec Pause in Catch) 4x3 *Build in weight without compromising your movement patterns or...

Workout of the Day 11.19.20

Workout of the Day 11.19.20

Warm Up  10-15mins of Dynamic Warm Up + 10-15mins of Mobility Metcon 2x 15 Clean & Jerk #135/95 30 Cal Row 15 Clean & Jerk -3min Rest- 4x 21 Wall Balls #20/14 18 Pull Ups 15 Kettlebell Swings #24/16kg 12 Handstand Push Ups -3min Rest- 10 Deadlift #225/155...

Workout of the Day 11.18.20

Workout of the Day 11.18.20

Warm Up  800m Jog 60sec Lat Foam Roll/Lat 60 Scapular Push Ups 30 Air Squat w/ Elevated Heel Strength A. Segmented Snatch Grip DL (3 Pauses) 3x5 B. Segment Snatch High Pull 3x5 *Build in weights but keep the loads moderate.  Maintain good movement patterns and...

Workout of the Day 11.17.20

Workout of the Day 11.17.20

Warm Up 14mins of Continuous work 12 Band Pass Throughs 6 Quadruped T-Spine Rotations w/ Hip Abduction 40sec Brettzel/Side 20 Sit Ups Strength A. Push Press (tempo 31x2) 8, 6, 4, 8 B. Wide Grip Strict Negative Pull Ups (tempo 31x2) 3x5 *Focus on good movement...