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Back Squat 5-3-1-3-3-2-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

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Every 1 min for 30 mins, alternating between:
30 Double Unders
10 Burpees
15 Kettlebell Swings

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Front Squat 1×5 at 65% 1RM
Front Squat 1×4 at 75% 1RM
Front Squat 1×3 at 80% 1RM
Front Squat 1×2 at 85% 1RM
Front Squat 1×1 at 90% 1RM
Front Squat 1×1 at 95% 1RM
Front Squat 1×4 at 100% 1RM
*Rest 2 mins between sets.

As many reps as possible in 12 mins of:
12 Back Squats, 135/95 lbs
Run, 200 m

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In this episode we meet at Dr. Nagel’s office for the first of many videos and discuss the importance of avoiding nerve impingement and how to focus on optimizing performance.

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For time:
100 Double Unders
10 Front Squats, 205/145 lbs
20 Chest-to-bar Pull-ups

Press 1×3 at 80% 1RM
Press 1×3 at 80% 1RM
Press 1×3 at 80% 1RM
Press 1×3 at 80% 1RM
Press 1×3 at 80% 1RM
Press 1×3 at 80% 1RM
Press 1×3 at 80% 1RM
Press 1×3 at 80% 1RM
Press 1×10 at 70% 1RM

Rest 1:30 between sets.

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Find your Power Snatch 1 Rep Max.

For 4 cycles:
AMRAP in 2 mins of:
10 Box Jumps, 24/20 in
10 Push Press, 115/75 lbs

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

RX 2: Push Press 95/65

RX 3: Push Press 75/55
Box Step ups

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10min to record your best Clean & Jerk 1 Rep Max lift.

For time:
21 Back Squats, 225/155 lbs
21 Pull-ups
15 Front Squats, 185/125 lbs
15 Chest-to-bar Pull-ups
9 Overhead Squats, 135/95 lbs
9 Muscle-ups

RX 2: 185/135 Back Squats
155/ 105 Front Squats
115/ 75 OHS
3 pull ups any way/ 3 dips = 1 rep

RX 3: 155/ 115 Back Squat
135/95 Front Squat
95/65 OHS
3 ring rows/ 3 box dips = 1 rep

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Record your best Back Squat 1 Rep Max lift.

As many reps as possible in 1 min of:
Ground To Overhead, 135/95 lbs
Rest 1 min

Complete as many sets of the following interval until you complete 30 reps:
60 seconds of 135/95 lbs Ground to Overhead
Rest 60 seconds

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3 rounds for time of:
30 Dumbbell Thrusters, 35/25 lbs
9 Bar Muscle-ups
6 Squat Snatches, 75% 1RM
Rest 4 mins