Strength: Strict press Take 6 minutes to build to a heavy set of 2 for today. After the heavy set of 2, do 5 sets at 90% of that weight.  On the 26:00 E2:30MOM x  5 sets: 2 strict press @ 90% of 2RM from today Strength II: E2:30MOM x 7 sets:...

25 August, 2021 /

Strength: From 0:00-4:00 - Split jerk strict press 3-4 sets of 3 reps From 4:00-8:00 - Jerk balance 3-4 sets of 3 reps From 8:00-12:00 - Pausing split jerk (1s in dip) 3-4 sets of 2 reps From 12:00-20:00 Split jerk OTM x 8 - 1 split jerk Workout of...

25 February, 2021 /

Strength:   Jerk Technique Pausing split jerk In dip - pause for a full 2 seconds In catch - pause for a full 2 seconds 0:00 - 2 reps @ 70% of 1RM split jerk 1:30 - 2 reps @ 70% of 1RM split jerk 3:00 - 2 reps @ 70% of 1RM...

21 October, 2020 /

Strength:  Split jerk - 2 x 3 @ 60%, then 2 x 3 @ 65% (E1:30MOM) 0:00- 3 split jerk @60% 1:30- 3 split jerk @60% 3:00- 3 split jerk @65% 4:30- 3 split jerk @65% *bars will be taken from the rack. Workout of the Day: "Phencyclidine" AMRAP in 14 minutes: 800 meter...

21 October, 2020 /

Strength:  Split Jerk On the minute x 10: 1 Jerk Drive + 1 Split Jerk Sets 1-5:  60-63-66-69-72% Sets 6-10:  Build to a heavy Workout of the Day: "The Specialist" For time: 15 strict HSPU 30 alternating pistols 45 KB swings (55/35) 60 push-ups 45 KB swings (55/35) 30 alternating pistols 15 strict HSPU ...

16 September, 2019 /

Strength:  Jerk Technique Pausing split jerk In dip - pause for a full 2 seconds In catch - pause for a full 2 seconds 0:00 - 2 reps @ 76% of 1RM split jerk 2:00 - 2 reps @ 76% of 1RM split jerk 4:00 - 2 reps @ 76% of 1RM...

07 November, 2018 /

Strength:  Jerk Technique Pausing split jerk In dip - pause for a full 2 seconds In catch - pause for a full 2 seconds 0:00 - 2 reps @ 73% of 1RM split jerk 1:30 - 2 reps @ 73% of 1RM split jerk 3:00 - 2 reps @ 73% of 1RM...

31 October, 2018 /

Strength:  Jerk Technique Pausing split jerk In dip - pause for a full 2 seconds In catch - pause for a full 2 seconds 0:00 - 2 reps @ 70% of 1RM split jerk 1:30 - 2 reps @ 70% of 1RM split jerk 3:00 - 2 reps @ 70% of 1RM...

22 October, 2018 /

CONGRATS TO OUR SEPTEMBER 2018 SOUTHIE OF THE MONTH, KENDRA KOK! Strength:  Overhead lifts With a running clock, establish heavy singles at each of the three lifts below: Minutes 0:00 - 5:00 - 1 rep strict press Minutes 5:00 - 13:00 - 1 rep push jerk Minutes 13:00 - 21:00...

05 September, 2018 /

Strength: Split jerk 5 sets of the complex:  2 pausing split jerks + 1 split jerk 0:00 - 65% of 1RM C&J 1:30 - 70% of 1RM C&J 3:00 - 75% of 1RM C&J 4:30 - 75% of 1RM C&J 6:00 - 75% of 1RM C&J   Workout of the Day:   "Undertow" 5 rounds: 200 meter...

24 October, 2017 /
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