Power Endurance, Strength

Workout:

Warm Up with 10 minute AirFit +
Foam Roller +
2×5 Wall Squat +
2×10 Air Squat +
2×10 Shoulder Dislocate +
2×10 Good Morning @ PVC +
2×10 Push-Up +
5×3 Pull-Up
Then
5x (2/1) Power Clean/ Jerk @ 65# +
4x (2/1) Power Clean/ Jerk @ 85# +
3x (2/1) Power Clean/ Jerk @ 100# +
2x (2/1) Power Clean/ Jerk @ 115#
Rest Some Between Blocks
Then
40m Weighted Bear Crawl @ 170# +
10x Box Jump @ 24” +
2:00 minute AirFit @ (15 seconds Hard/ 15 seconds Less Hard Pace) +
Rest 2 minutes
Five Blocks
Then
300 seconds of FLR (1 Rest Period)
Then
“Cool Down”

Workout:

Warm Up with 10 minute AirFit +
Foam Roller +
2×5 Wall Squat +
2×10 Air Squat +
2×10 Good Morning +
2×10 Push Press @ 2×12-15# +
2×10 Push-Up
Then
5x Accelerating Squat @ 30# of Chain +
6x Off Box Lunge @ 12” Box (Per Side) +
1:00 minute SkiERG @ (15/15) Sprint/ Recover Structure
Rest 2 minutes, Three Blocks
Then
10x Standing Strict Press @ 35# +
20m Seated Rope Pull @ 70# +
2:00 minute Row @ (15/15) Sprint/ Recover Structure
Rest 2 minutes, Three Blocks
Then
“Cool Down”

Workout:

Warm Up with 10 minute AirFit +
Foam Roller +
2×5 Wall Squat +
2×15 Air Squat +
2×10 Shoulder Dislocate +
2×10 OHS +
5×3 Pull-Up
Then
6x Renegade Row (Heavy) +
3x Axle Clean & Jerk +
2:00 minute Row @ (15/15) Sprint/ Recover Structure
Rest 2 minutes
Four Rounds
Then
“Cool Down”

Workout:

Warm Up with 10 minute AirFit +
Foam Roller +
3×10 Shoulder Dislocate +
2×10 OHS +
2×10 Push-Up +
2×10 Good Morning @ PVC +
2x20m Lunge
Then
10x KB Swing @ 35# +
2:00 minute Row @ >460m +
Rest 2 minutes
Three Blocks
Five Minute Intermission
Then
10x Goblet Squat @ 35# +
2:00 minute AirFit @ (15/15) Sprint/ Recover Structure
Rest 2 minutes
Three Blocks
Five Minute Intermission
Then
5×10 Plank Press

Notes:

Emily Op: Power Clean/ Jerk, Weighted Bear Crawl, Box Jump, AirFit

Gabrielle: Squat, Lunge, Ski/ Press, Pull, Row

Emily & Jessie: Renegade Row, Clean & Jerk, Row

Chelsea: Row = 464m, 465m, 502m, Goblet/ AirFit, Plank Press

 

Photos:

When it says sprint, you SPRINT.

When it says sprint, you SPRINT.

 

It was great to have Emily back in the gym this afternoon.

It was great to have Emily back in the gym this afternoon.

 

It's not enough to just show up to the gym. It's the quality of work that really counts. When you're in the gym, be in the gym. Everything else, all the extraneous crap stays outside. //

It’s not enough to just show up to the gym. It’s the quality of work that really counts. When you’re in the gym, be in the gym. Everything else, all the extraneous crap stays outside.

 


Power, Strength

Workout: Back Squat, Bench Press, Deadlift

Warm Up with 10 minute AirFit @ Easy Pace +
Foam Roller +
3×5 Wall Squat +
3×10 Air Squat +
3×10 Shoulder Dislocate +
3×10 Good Morning @ PVC +
2x20m Lunge +
3×10 Push-Up
Then
Work Up to 90% of 5RM on Back Squat +
5×5 Back Squat @ 90% of 5RM +
Rest 2 minutes between sets
Then
Work Up to 90% of 5RM on Bench Press +
5×5 Bench Press @ 90% of 5RM +
Rest 2 minutes between sets
Then
Work Up to 90% of 5RM on Deadlift +
1×5 Deadlift @ 90% of 5RM on Deadlift
Then
“Cool Down”

 

Workout: Snatch, Power Clean & Jerk, Pull-Up, RDL, SkiERG

Warm Up with 10 minute AirFit +
Foam Roller +
2×5 Wall Squat +
2×10 Air Squat +
3×10 Push-Up +
3x20m Lunge +
2×10 Good Morning @ 45# +
2×10 OHS @ 45#
Then
“Snatch Complex”
Then
6×1 Power Snatch @ 80% of Snatch 1RM +
Rest 90 seconds between sets
Then
8×1 Power Clean & Jerk @ 80% of C&J 1RM
Rest 90 seconds between sets
Then
5x Pull-Up +
5x RDL @ 110kg +
2:00 minute SkiERG @ >60 minute PR Pace
Rest 2 minutes
Five Blocks
Then
“Cool Down”

 

Notes:

Dan: Back Squat = 255#, Bench Press = 245#, Deadlift = 345#

Matt: Power Snatch = 85kg, Power Clean & Jerk = 113kg, Pull-Up/RDL/SkiERG

 

Photos:

Your set-up is everything. Develop a routine, a checklist to go through each time you get under the bar. That will provide you with some consistency no matter what weight is on the bar.

Your set-up is everything. Develop a routine, a checklist to go through each time you get under the bar. That will provide you with some consistency no matter what weight is on the bar.


Front Squat, Clean & Jerk, Toes to Bar

Workout: Front Squat, Clean & Jerk, Toes to Bar

Warm Up with 2000m Row +
Foam Roller
Then
Every 30 seconds Till Failure:
1x Front Squat (Start at 205#, Add 10# Each Round)
Then
7:00 minute (As Many Reps as Possible): Climb the Ladder
3x Clean & Jerk @ 135# +
3x Toes to Bar +
6x Clean & Jerk @ 135# +
6x Toes to Bar
Then
(15-1) of Each Movement:
Assault Bike Calories
Kipping HSPU
Then
“Cool Down”

Notes:

CJ Jung: Front Squat = 285#, AMRAP = 66 reps, Assault/ HSPU = 22:25

 

Workout: Front Squat, Flight Complex, Clean & Jerk, Farmer Carry

Standard Warm Up
Then
Work Up to Heavy Three Second Paused Front Squat
(15 minute Time Cap)
Then
Work Up to Heavy Complex:
(Clean + 3x Front Squat + Split Jerk + Hang Clean + Split Jerk)
(15 minute Time Cap)
Then
4×1 Clean & Jerk @ Heavy Single
Then
5x50m Blaster Bar Farmer Carry @ 2×70#
Then
“Cool Down”

Notes:

Cole Goddard: Front Squat = 315#, Complex = 240#, Clean & Jerk = 240#

 

Workout: Muscle Snatch, Clean & Jerk, Deadlift, Front Squat

Warm Up with 10 minute AirDyne +
Foam Roller +
3×5 Wall Squat +
3×10 Air Squat +
2×10 Shoulder Dislocate +
3×10 Push-Up +
3×3 Bar Muscle-Up +
2×5 Jump Squat to Box
Then
2×3 Muscle Snatch @ 75% +
2×2 Muscle Snatch @ 81%
Rest as Needed Between Sets
Then
2x Clean & Jerk @ 75% +
4×1 Clean & Jerk @ 80%
Rest as Needed Between Sets
Then
5×4 Deadlift @ 113% of Clean 1RM
Rest as Needed Between Sets
Then
5×2 Front Squat @ 89% of 1RM
Rest as Needed Between Sets
Then
“Cool Down”

Notes:

Matt Owen: MS = 168, 180#; C&J: 242, 265, 270#; DL = 355#; FS = 300#

 

Photos:

That athlete that stays in the gym, stays under the bar, has the intrinsic motivation will be the most successful in the long run. You want to be the best at something? Stay as consistent as possible, stay motivated, stay hungry, and you'll get there.

That athlete that stays in the gym, stays under the bar, has the intrinsic motivation, will be the most successful in the long run. You want to be the best at something? Stay as consistent as possible, stay motivated, stay hungry, and you’ll get there.


Snatch, OHS, Jerk, Push Press, Front Squat

Workout: Snatch, OHS, Jerk, Push Press, Front Squat

Warm Up with 10 minute AirDyne +
Foam Roller +
3×10 Shoulder Dislocate +
3×10 Air Squat +
3×10 Push-Up +
3×10 OHS @ PVC/ 45# Barbell
Then
“Flight Complex”
Snatch + Hang Snatch (Below Knee) + OHS + Hang Snatch (Above Knee)
(Work Up to Heavy Complex, Bar May Not Be Set Down)
Then
Work Up to Heavy Dead Stop Front Squat
Then
2x Push Press + 1x Jerk
(Work Up to Heavy Complex From Rack)
Then
“Cool Down” with Heavy Blaster Bar Carries

Notes:

Matt: Flight Complex: 190#, DS Front Squat = 300#, Jerk Complex = 247#

Oscar: Flight Complex = 190#, DS Front Squat = 275#, Jerk Complex = 247#

Courtney: Flight Complex = 138#, DS Front Squat = 238#, Jerk Complex = 163#

Sam: Flight Complex = 115#, DS Front Squat = 275#, Jerk Complex = 180#

 

Workout: Row, Z-Press, Power Clean, Front Squat

Warm Up with 10 minute AirDyne +
Foam Roller +
3×5 Wall Squat +
3×15 Air Squat +
3×10 Push-Up +
3x20m Lunge +
3×10 Good Morning @ PVC
Then
150m Sprint on Rower +
90 second Rest, Perform 5x Z-Press During Rest
15 Rounds
Then
3×5 Power Clean @ 35# +
3×4 Power Clean @ 45# +
3×3 Power Clean @ 50# +
2×2 Power Clean @ 55# +
6×1 Power Clean @ 55-60#
Then
Work Up to Heavy Front Squat +
6×1 Front Squat @ 55#
Rest Some Between Sets
Then
“Cool Down”

Notes:

Carson: Row, Z-Press, Power Clean, Front Squat = 60# New PR

 

Photos:

Oscar working up to a Heavy Dead Stop Front Squat.

Oscar working up to a Heavy Dead Stop Front Squat.

 

Oscar drives through a Push Press at 242#.

Oscar drives through a Push Press at 242#.


Deadlift, Jerk, Snatch, Clean Pull, Back Squat, Row

Workout: Snatch, Jerk, Clean Pull, Back Squat, Row

Warm Up with 10 minute AirDyne +
Foam Roller +
2×5 Wall Squat +
2×15 Air Squat +
2×10 Shoulder Dislocate +
2×10 Good Morning @ 45# +
2×10 Push-Up
Then
2×3 Snatch from Blocks @ 175# +
2×3 Snatch From Blocks @ 188#, 195#
Then
5×2 Jerk from Blocks @ 255#, 265#, 275#, 285#, 290#
Rest 90 seconds between sets
Then
Clean Pull from Riser @ 90% (287#)
Rest 90 seconds between sets
Then
5×3 Back Squat @ 308#, 313#, 318#, 323#, 330#
Rest 2 minutes between sets
Then
8×2 Paused Back Squat @ 225# & 50# of Chain
Rest 90 seconds between sets
Then
5x200m Sprint on Rower
(Negative Split Each Round, Final Round is All Out)
Rest 2 minutes between sprints
Then
“Cool Down”

Notes:

Matt: Olympic Lifting

Sam: Snatch = 100#, Jerk = 195#, Clean Pull = 225#, Back Squat = 295#

 

Workout: Deadlift, Off Box Lunge, AirDyne, Row, FLR

Warm Up with 10 minute AirDyne +
Foam Roller +
2×5 Wall Squat +
2×15 Air Squat +
2×10 Shoulder Dislocate +
2×10 Push-Up +
2x20m Lunge +
2×10 Good Morning @ 45#
Then
4x20m Sled March @ 135#
Then
Work Up to Deadlift 1RM +
4×4 Deadlift @ 75-80% of 1RM
Rest 2 minutes between sets
Then
6x Off Box Lunge @ 2×25# DBs (12” Box) +
20cal AirFit +
20cal Row
Rest 2 minutes
Five Blocks
Then
300 seconds of FLR on Floor
Then
“Cool Down”

Notes:

Will: Deadlift = 460# New PR, Work = 345#, Lunge/ AF/ Row, FLR

 

Workout: Deadlift, Back Squat, Row

Warm Up with 10 minute AirDyne +
Foam Roller & VooDoo Floss
Then
3×5 Wall Squat +
3×15 Air Squat +
2×10 Shoulder Dislocate +
5×10 Push-Up +
3x20m Lunge +
2×10 Good Morning @ 45#
Then
Work Up to Deadlift 1RM +
6×2 Deadlift @ 80-85% of 1RM
Rest 2-3 minutes between sets
Then
8×2 Paused Back Squat @ 225# & 50# of Chain
Rest 90 seconds between sets
Then
5x200m Row Sprint
(Negative Split Each Round, All Out on Final Round)
Then
“Cool Down”

Notes:

John: Deadlift = 552# New PR, Work = 462#, Paused Squats, Row

 

Photos:

John just continues to improve each week. Today, he cranked out a deadlift PR at 552#.

John just continues to improve each week. Today, he cranked out a deadlift PR at 552#.

 

“Pull the bar like you’re pulling the head off of a goddamn lion” -Donny Shankle

 

When we say

When we say “Clean Pull from Riser” it simply means standing on a 2-3” platform and pulling from a deficit.


Deadlift, Row, Plank Pull, Front Squat

Workout: Deadlift, Row, Plank Pull

Warm Up with 10 minute AirDyne @ Easy Pace +
Foam Roller +
2×5 Wall Squat +
2×15 Air Squat +
2×10 Good Morning @ 45# +
2×15 Push-Up +
2×10 Goblet Squat @ 45#
Then
Work Up to Deadlift 1RM
Then
3x Deadlift @ 265# +
250m Row @ Fast Pace +
Rest 2 minutes
Five Rounds
Then
6×6 Plank Pull (Strict Form)
Rest 90 seconds between sets
Then
“Cool Down”

Notes:

Toby: Deadlift = 355# New PR

 

Workout: Snatch Pull, Power Snatch, Front Squat

Warm Up with 10 minute AirDyne +
Foam Roller +
2×5 Wall Squat +
2×10 Air Squat +
2×10 Shoulder Dislocate +
2×15 Push-Up +
2×10 Good Morning @ 45#
Then
2x Snatch Hi-Pull +
1x Power Snatch
(Start at 75#, Increase Each Set Until Heavy, 10 Sets)
Then
10 minutes to find Heavy Front Squat
Then
1x Front Squat @ 315# Every 60 seconds for 10 minutes
Then
“Cool Down”

Notes:

John: Front Squat = 375# New PR

 

Photos:

It's important to constantly be pushing your limits. Too many times, build walls and box ourselves in. Push outside those walls. Risk failure. Lots of folks are afraid to fail, but failure is a cue to ask the hard questions, and that's the only way we truly grow.

It’s important to constantly be pushing your limits. Too many times, we build walls and box ourselves in. Push outside those walls. Risk failure. Lots of folks are afraid to fail, but failure is a cue to ask the hard questions, and that’s the only way we truly grow.

 

Toby pulled 355# for a New PR on deadlift. He's seen steady improvement over the past few weeks.

Toby pulled 355# for a New PR on deadlift. He’s seen steady improvement over the past few weeks.


Ball Slam, Push Press, Row, Olympic Lifting

Workout: Ball Slam, Push Press, Row

Warm Up with 10 minute AirDyne @ Easy Pace +
Foam Roller +
3×5 Wall Squat +
5×5 Air Squat +
2×10 Push-Up +
2×10 Push Press @ 2×12# DBs +
2×10 Good Morning @ PVC +
3×5 Goblet Squat to Box @ 20#
Then
10x Ball Slam @ 14# +
10x Push Press @ 2×12# DBs +
100m Sprint on Rower
Rest 90 seconds
Six Rounds
Then
1000m Row @ Technique Pace
Then
3×5 Deadlift @ 55# +
3×5 Deadlift @ 65#
Then
5x100m SkiERG Sprint
Then
“Cool Down”

Notes:

Carson

 

Workout: Burpee, Power Snatch, Double Unders

Warm Up with 75x Bar Facing Burpees +
Foam Roller
Then
Every Other Minute on the Minute (Five Rounds)
4x Touch & Go Power Snatch
(Start @ 75% and Increase If Possible)
(115, 120, 125, 130, 140#)
Then
Shoulder to Over-Head @ 135# +
Pull-Up +
Box Jump @ 24”
(10-1) of Each
Then
30x Double Under +
15x Hang Power Clean @ 145# +
30x Double Under
Rest 60 seconds, Three Rounds
Then
Every Minute on the Minute for 18 Minutes:
Assault Calories +
Toes to Bar
Minute 1: 6 Reps of Each
Minute 2: 9 Reps of Each
Minute 3: 12 Reps of Each… ETC
Then
“Cool Down”

Notes:

Stu Beath

CJ Jung

 

Workout: OHS, Power Snatch, Power Jerk

Standard Warm-Up +
Foam Roller
Then
2x Snatch Grip Push Press + OHS @ 75% (165#)
Rest 2-3 minutes between sets
Then
1x Power Snatch @ 80% Every Minute on the Minute
Then
1x Power Jerk @ 80% Every Minute on the Minute
Then
“Cool Down” with 15-20 minute Assault Bike

Notes:

Cole Goddard

 

Photos:

When performing a proper Ball Slam, go down and get the ball. Keep the back straight and get your hands underneath. The back is always straight and tight. Pay attention to the little things.

When performing a proper Ball Slam, go down and get the ball. Keep the back straight and get your hands underneath. The back is always straight and tight. Pay attention to the little things.


Back Squat, Power Snatch, Snatch, Pendlay Row, Strict Press

Workout: Back Squat, Snatch, Pendlay Row, Strict Press

Standard Warm-Up
Then
6×3 Back Squat @ 295#, 305#, 4×315#
Rest 3 minutes between
Then
15 minutes to Find Heavy Power Snatch + Snatch Combo
Then
4×5 Pendlay Row @ 145# & 155#
Then
4×3 Behind the Neck Strict Press @ 105# & 115#
Then
“Cool Down”

Notes:

Cole Goddard: Back Squat, PS & Snatch = 185#, Row, BTN Strict Press

 

Workout: Power Snatch, Jerk, Clean Pull, Back Squat, Row

Warm Up with 5 minute AirDyne +
Foam Roller +
2×5 Wall Squat +
2×10 Air Squat +
3×10 Shoulder Dislocate +
2×10 Good Morning @ 45# +
5×5 Goblet Squat @ 53# +
3×5 Jump Squat @ 24-30”
Then
5×3 Power Snatch @ 70%+ (145#, 155#, 165#, 170#, 175#)
Rest 90 seconds between sets
Then
4×3 Jerk @ 70%+ (2×242#, 2×252#)
Rest 90 seconds between sets
Then
3×3 Clean Pull @ 88% (287#)
Rest 90 seconds between sets
Then
2×3 Back Squat @ 70%+ (265#, 285#) +
3×2 Back Squat @ 75%+ (305#, 315#, 325#)
Rest 2 minutes between sets
Then
4x (20/10) Row @ >100m
Rest 3 minutes
Two Blocks
Then
“Cool Down”

Notes:

Matt Owen: Power Snatch, Jerk, Clean Pull, Back Squat, Row

 

Workout: Back Squat, Front Squat, Farmer Carry, Dip, Push-Up

Warm Up with 10 minute AirDyne +
Foam Roller +
2×5 Wall Squat +
2×10 Air Squat +
2×15 Push-Up +
2×10 Good Morning @ PVC +
3×10 OHS @ PVC +
5×5 Goblet Squat @ 53#
Then
Work Up to Back Squat 1RM +
5×5 Back Squat @ 70-75%
Rest 2 minutes between sets
Then
5x Front Squat @ 165-195# +
40m Farmer Carry @ 2×61# +
5x Dip +
20x Parallette Push-Up +
Rest 2 minutes
Five Rounds
Then
300 seconds of Farmer Hold @ 2×53#
Then
“Cool Down”

Notes:

Will: Back Squat = 325# New PR, Work = 245#

 

Photos:

Will staying tight under 325# for a New PR.

Will staying tight under 325# for a New PR.

 

See the ceiling briefly following the initial drive into the Jerk.

See the ceiling briefly following the initial drive into the Jerk.

 

It's important to be tight and aggressive in the split portion of the Jerk.

It’s important to be tight and aggressive in the split portion of the Jerk.


Clean, Snatch Hi-Pull, Snatch Balance, Push Press

Workout: Clean, Snatch Hi-Pull, Snatch Balance, Push Press

Warm Up with 10 minute AirDyne +
Foam Roller +
2×5 Wall Squat +
2×10 Air Squat +
2×10 Shoulder Dislocate
Then
3x Hang Power Clean +
3x Power Clean +
3x Clean +
3x Push Jerk
Three Rounds @ 45#
Then
Work Up to 250# on Clean +
2x Clean @ 250# +
2x Clean @ 255# +
2x Clean @ 260# +
2x Clean @ 265# +
2x Clean @ 280#
Rest a Little Between Sets
Then
2×4 Snatch Hi-Pull @ 80% (188#) +
3×3 Snatch Hi-Pull @ 82% (193#) +
Rest Some Between Sets
Then
3x Snatch Balance @ 180# +
2×3 Snatch Balance @ 195# +
2×3 Snatch Balance @ 208#
Rest Some Between Sets
Then
5×4 Push Press @ 220# (80%)
Rest Some Between Sets
Then
Do a Few Heavy Double Over-Head Deadlifts
(Finish at 405#)
Then
10x (20 second Assault Bike Sprint @ >650watt/ 40 sec Recovery @ >250watt)
Then
“Cool Down”

Notes:

Matt Owen: Olympic Lifting

 

Photos:

Stu and CJ completed two heavy barbell complexes every minute for 10 minutes. If you want to get strong, stacking exercises on top of each other is a fantastic way to get there.

Stu and CJ completed two heavy barbell complexes every minute for 10 minutes. If you want to get strong, stacking exercises on top of each other is a fantastic way to get there.

 

When training anything involving power, it's important to stay aggressive through all phases of the lift. Big pull, big transition, and an aggressive catch.

When training anything involving power, it’s important to stay aggressive through all phases of the lift. Big pull, big transition, and an aggressive catch.

 


SkiERG, Clean & Jerk, Back Squat, RDL

Workout: SkiERG, Fat Bar Farmer Carry

Warm Up with 10 minute AirDyne +
Foam Roller +
2xc5 Wall Squat +
2×10 Air Squat +
2×10 Shoulder Dislocate +
2×10 Push-Up +
2x20m Lunge +
2×10 Good Morning @ 45#
Then
15x (30 second SkiERG Sprint @ >150m/ 90 second Rest)
Perform 5x Push-Up During Rest
Then
10x 40m Fat Bar Farmer Carry @ 2×70# Axle Bars
Rest 90 seconds between sets
Then
“Cool Down”

Notes:

AJ: SkiERG, Fat Bar Farmer Carry

 

Workout: Snatch, Clean & Jerk, Back Squat

Standard Warm Up
Then
Work Up to 80-90% on Snatch +
8-9x Snatch @ 80-90%
Rest Some Between Sets
Then
Work Up to 80-90% on Clean & Jerk +
8-9x Clean & Jerk @ 80-90%
Rest Some Between Sets
Then
5×1 Back Squat @ 80-90% +
Rest Some Between Sets
Then
5×5 Back Squat @ 75-80%
Rest Some Between Sets
Then
2×10 Box Step-Up (Barbell in Rack Position)
Then
“Cool Down”

Notes:

Cole Goddard: Snatch = 198#, Clean & Jerk = 240#

 

Workout: Snatch, Clean & Jerk, Snatch Shrug, RDL

Warm Up with 10 minute AirDyne +
Foam Roller +
3×5 Wall Squat +
2×10 Air Squat +
2×10 Shoulder Dislocate +
2×10 Push-Up +
2×10 Good Morning @ 45#
Then
“HAM” Hip Mobility
Then
Work Up to 75% on Snatch +
1x Snatch @ 75% (175#) +
1x Snatch @ 80% (185#) +
1x Snatch @ 83% (193#) +
1x Snatch @ 85% (205#) +
1x Snatch @ 83% (193#) +
1x Snatch @ 80% (185#)
Rest Some Between Sets
Then
Work Up to 75% on Clean & Jerk +
1x Clean & Jerk @ 75% (230#) +
1x Clean & Jerk @ 80% (250#) +
1x Clean & Jerk @ 83% (260#) +
1x Clean & Jerk @ 85-90% (285#) +
1x Clean & Jerk @ 83% (260#) +
1x Clean & Jerk @ 80% (250#)
Rest Some Between Sets
Then
5×4 Snatch Shrug @ 113% of 1RM (260#)
Rest 90-120 seconds between
Then
5×7 RDL @ 75% of Clean 1RM (250#)
Rest 90-120 seconds between
Then
“Cool Down”

Notes:

Matt Owen: Olympic Lifting

 

Workout: Squat Clean, Wall Ball, Ring Dip, HSPU

Warm Up with Hip Extension with 45# Plate
Then
10x Hang Squat Clean @ Empty Bar +
5x HSPU (Three Second Hold at the Top)
Three Rounds
Then
3×5 Squat Clean @ 75% (195#)
Rest 90-120 seconds between
Then
25x Wall Ball @ 20# +
20cals on Assault Bike +
15x Ring Dip
Three Rounds
Then
15x Front Squat Push Press @ 95# +
10x HSPU
Three Rounds
Then
As Many Reps as Possible in Five Minutes:
Double KB Clean & Jerk @ 2×53#
Then
“Cool Down”

Notes:

Stu Beath

CJ Jung

 

Photos:

We've been using the Stubby Axle Bars for farmer carries to improve grip strength. When I was preparing for the record breaker's strongman meet in December, this was a heavy part of my supplemental work.

We’ve been using the Stubby Axle Bars for farmer carries to improve grip strength. When I was preparing for the record breaker’s strongman meet in December, this was a heavy part of my supplemental work.


Hex Deadlift, Jump Squat, Row, Farmer Carry

Workout: Hex Deadlift, Jump Squat, Row, Farmer Carry

Warm Up with 10 minute AirDyne +
Foam Roller +
2×5 Wall Squat +
2×10 Air Squat +
2×10 Push-Up +
2x20m Lunge +
2×10 Good Morning @ 35# +
3×15 Push Press @ 2×12#
Then
Work Up to Heavy Hex Bar Deadlift
Then
5x Hex Bar Deadlift @ 80% of 1RM +
3x Jump Squat (Off Blocks) @ 85#
Rest As Needed Between Sets
Then
“Rowing Pyramid”
125-250-500-250-125m
During Rest, Perform 40m Farmer Carry @ 2×53# KBs
Rest 90 seconds between sets
Then
“Cool Down” with Easy AirDyne

Notes:

Dianna: Hex Bar DL = 160# (Work)

 

Photos:
This concept of performing Jump Squats off of the jerk blocks is pretty cool. You can add plenty of resistance to the movement and focus on accelerating through the jump without the adverse effect of the weight crashing down on your joints.

This concept of performing Jump Squats off of the jerk blocks is pretty cool. You can add plenty of resistance to the movement and focus on accelerating through the jump without the adverse effect of the weight crashing down on your joints.