Strength:   Power clean + two squat cleans (complex) - 2 x 1 @ 60%, then 2 x 1 @ 65% (EMOM), then clean pulls 5 x 4 @ 85% (EMOM) - all percentages based on power clean 1RM Min 1: Power clean + two squat cleans (complex) @ 60% Min 2: Power clean...

21 October, 2020 /

Strength: Deadlift On the 3:30 x 4 sets:5 reps @ 80% Workout of the Day"Power Outage" 3 rounds for time of: 10 bodyweight power cleans 10 ring dips -Compare to 1/31/20, 4/18/19 and 5/4/15 ...

08 October, 2020 /

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 /

Strength: Bench press + power clean EMOM x 6: Min 1 - 3 bench press (80%) Min 2 - 3 power cleans (80%) -Rest 1 minute EMOM x 6: Min 1 - 5 bench press (75%) Min 2 - 5 power cleans (75%)Workout of the Day: "Wedding March" With a partner and...

22 June, 2020 /

Strength:  Olympic Cycling Alternating on the 1:30 x 4 rounds (12 minutes): Interval #1: 1 high hang power snatch 1 hang power snatch 1 low-hang power snatch 1 power snatch Interval #2: 1 high hang power clean 1 hang power clean 1 low-hang power clean 1 power clean -Start with 50% on each lift and build to...

08 December, 2019 /

Strength:  Power clean On the 1:30 x 6 sets: 1 clean pull 1 power clean 1 low hang power clean   0:00 - 60%, 1:30 - 63%, 3:00 - 66%, 4:30, 6:00, and 7:30 - Build to a heavy   Workout of the Day: "Boat Race" 3 rounds: 500 meter row 400 meter run -Rest 3 minutes between rounds -Compare...

16 October, 2019 /

Strength conditioning:   Alternating OTM x 12 (6 rounds): Odd - 3 bench press reps Even - 3 power cleans (must be touch and go) Workout of the Day: "Love and Affection" Five rounds for time: 10 HSPU 10 hang power cleans (135/95) 100 meter sprint -Rest 1 minute -Compare to 6/28/18...

24 March, 2019 /

Strength:  Power clean OTM x 5 Clean pull + hang power clean + power clean 0:00 - 50% of 1RM power clean 1:00 - 54% of 1RM power clean 2:00 - 58% of 1RM power clean 3:00 - 62% of 1RM power clean 4:00 - 65% of 1RM power clean Then, on minutes 5:00,...

19 June, 2018 /

Strength:  Pausing power clean Every 1:30 x 7 sets: 1 pausing power clean 1 power clean 0:00 - 63% 1:30 - 66% 3:00 - 69% 4:30 - 72% 6:00 - 75% 7:30 - 75% 9:00 - 75%   Workout of the Day:   "Row + Clean + Dubs + Sit-ups" OTM x 16 (4 rounds)" Minute 1 - 15/12 calorie row Minute...

06 March, 2018 /

Strength:  Power clean OTM x 8 - 2 power cleans 0:00 - 2 @ 60% of 1RM clean and jerk 1:00 - 2 @ 65% of 1RM clean and jerk 2:00 - 2 @ 70% of 1RM clean and jerk 3:00 - 2 @ 75% of 1RM clean and...

12 October, 2017 /
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