“If you don’t squat, you ain’t squat.”-Unknown.
Fitness
1.front squat 5RM in 15 min.
“Fran”
21-15-9 reps for time of:
-thrusters #95m #65f
-pullups
Performance & Sport
1.front squat 5RM in 15 min.
“Fran”
21-15-9 reps for time of:
-thrusters #95m #65f
-pullups
Maggie roughhousing on the barbell.
“The snatch, clean and jerk should be active movements from start to finish. There should ever be a moment when things are simply happening; you have to make them happen at all times.”-Greg Everett.
Fitness
1.split jerk 1RM in 15 min.
for time:
-400m run
-30 cal. row/bike/ski/run
-20 double unders
Performance & Sport
1.split jerk 1RM in 15 min.
for time:
-400m run
-30 burpees
-20 bar muscle ups
post times to comments
Age isn’t a deterrent to training, training is a deterrent to age.
“The deadlift also serves as a way to train the mind to do things that are hard.”-Mark Rippetoe.
Fitness
1.deadlift work to a 3RM in 18 min.
*compare to 3RM on 01.18.18 or 1RM on 06.15.19
for time:
-40 hand release pushups
-30 double unders
-20 wall ball #20m #14f
-10 pullups
Performance & Sport
1.deadlift work to a 3RM in 18 min.
*compare to 3RM on 01.18.18 or 1RM on 06.15.19
in as few sets as possible complete:
-100 kettlebell swings #53m #35f
post times to comments
Just a swangin’.
“Any weight you make is better than any weight you miss.”-Greg Everett.
Fitness
1.power snatch work to a 1RM in 15 min.
2.power clean work to a 1RM in 15 min.
12-9-6 reps for time of:
-toes to bar
-cal. r/b/s/r
Performance & Sport
1.snatch work to a 1RM in 15 min.
2.clean & jerk work to a 1RM in 15 min.
every 3 min. for 12 min. perform:
-50 double unders
-max unbroken HSPU
rest the remainder of the 3 min. in each round
*score is total HSPU
post loads and times or reps to comments
“The full squat is a perfectly natural position for the leg to occupy. That’s why there is a joint in the middle of it, and why humans have been occupying this position, both loaded and unloaded, for millions of years. Much longer, in fact, than quasi-intellectual morons have been telling us that it’s ‘bad’ for the knees.”-Mark Rippetoe.
Fitness, Performance, & Sport
1.squat 50% x 5, 60% x 5, 70% x 4, 80% x 3 in 12 min. (all % off heaviest 3 done past 6 weeks)
-take up to 25 min. to find a 3RM squat
post loads to comments
Focus like Kylie.
“The bench press is a tool for a strength coach, just like a brush for a painter. Some will pickup a brush a broad stroke a wall eggshell white, while others will create a masterpiece. It’s not the movement that lacks value, it’s that there’s a lack in understanding.”-Luke Summers.
Fitness
1.bench work to a 1RM in 18 min.
2.push press work to a 1RM in 15 min.
for time:
-row 500m AFAP
Performance & Sport
1.bench work to a 1RM in 18 min.
2.push press work to a 1RM in 15 min.
for time:
-40m/25f cal. on bike
“No matter how good you get you can always get better, and that’s the exciting part.”-Tiger Woods.
Fitness
1.deadlift 1RM in 20 min.
2 rounds of:
-1 min. max reps deadlift
rest 1 min.
-1 min. max reps burpees
rest 1 min.
-1 min. max reps hang power clean
rest 1 min.
-1 min. max reps toes to bar
rest 1 min.
-1 min. max reps shoulder to overhead anyway
rest 1 min.
-1 min. max reps cal. row/bike/ski/run
rest 1 min.
*one bar loaded to #115m #75f
Performance & Sport
1.deadlift 1RM in 20 min.
2 rounds of:
-1 min. max reps deadlift
rest 1 min.
-1 min. max reps burpees
rest 1 min.
-1 min. max reps hang power clean
rest 1 min.
-1 min. max reps bar muscle ups
rest 1 min.
-1 min. max reps shoulder to overhead anyway
rest 1 min.
-1 min. max reps cal. row/bike/ski/run
rest 1 min.
*one bar loaded to #155m #105f
post loads and total reps to comments
Last day of test week! Pull big!
