Barbell Strength: Find your 1 Rep Max:
Power Clean*
Front Squat*
*You will have through Wednesday to find these
Gymnastics Strength**
Strict HSPUs – Max Reps to Ground/1 or 2 AB-Mats/ Max Reps seated DB Strict Press
Max Weighted Pull-Up / Max Dead Hang Pull-Ups / Max Assisted Dead Hang Pull-Ups
**You will have through Friday to find these
Conditioning: 10 min EMOM:
Even Minutes: 150m Shuttle Run (75 m down and back)
Odd Minutes: 12 Shoulder to Overhead (115/80 lbs)
Extra Work: Weighted Planks
3 x 45 sec on/45 sec Rest
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We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
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The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things that you can focus […]
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