StrengthBench press 2-2-3-3-3-3-3-3*New set every 90 seconds @ 80% across.  Strength/Skill 5 rounds based on athlete's specific percentages: 35% of max bar muscle-ups+3 power cleans Rest 2:00 between sets. Set 1:  35% of max bar MU + 3 power cleans @ 73% of 1RM Set 2:  35% of max bar MU + 3 power...

07 October, 2020 /

Gymnastics skill work:  Bar MUs Part A:  10:00 Practice Part B:  5 rounds: 1:30 recovery bike or row "X" bar MUs or technique work Workout of the Day: "High Speed, Low Drag" AMRAP 5 minutes: 10 calorie row 5 burpees over rower (lateral) rest 3 minutes, then AMRAP 5 minutes: 10 box jumps (30/24) 5 burpees to a plate (45/25) -Compare to 7/24/18...

10 July, 2019 /

Gymnastics work:  Bar muscle-ups 1 set for max repetitions *If athlete is still working on his/her first bar MU.  He/she should instead test 1 max set of CTB pull-ups. Workout of the Day: "Jack Squat" 21 front squats (135/95) 21 KB swings (70/55) 400 meter run 15 front squats 15 KB swings 400 meter run 9...

10 July, 2018 /

Congrats to Ryan and Brooke Houston on the birth of their son, Samuel!  Strength/gymnastics:  EMOM x 10:  Odd - 30 seconds max reps bar muscle-ups, Even - 3 front squats (climbing)   Workout of the Day: "The New Game" Two rounds for time of: 400 meter run 20 hang squat cleans...

01 December, 2016 /