Bench press 5-5-3-3-3-1-1-1-1 reps Post loads to comments. Scaling: Most athletes can complete this lifting day as prescribed. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable. … [Read more...] about Monday 210405
For Load
Thursday 210401
Overhead squat 3-2-2-2-1-1-1-1-1 reps Post loads to comments. Compare to 050731. Scaling: Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more … [Read more...] about Thursday 210401
Friday 210326
Complete both 21.3 and 21.4 back-to-back with no rest in between. Workout 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Rest 1 minute 15 front squats 30 chest-to-bar pull-ups 15 thrusters Rest 1 minute 15 front squats 30 bar muscle-ups 15 thrusters ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutes Then, Workout 21.4 Complete the following complex for max load: 1 … [Read more...] about Friday 210326
Tuesday 210323
Muscle snatch 1-1-1-1-1 reps Power snatch 1-1-1-1-1 reps Squat snatch 1-1-1-1-1 reps Post loads to comments. Scaling: Most athletes will be able to do this workout as prescribed. This progression of snatch variations should prepare you well for the attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on … [Read more...] about Tuesday 210323
Saturday 210320
Back squat 5-5-3-3-3-1-1-1-1 reps Post loads to comments. Compare to 200714. Scaling: Focus on excellent technique for every set. If you have previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more … [Read more...] about Saturday 210320
Thursday 210311
Front squat 5-5-3-3-3-1-1-1-1 reps Post loads to comments. Compare to 200128. Scaling: Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more … [Read more...] about Thursday 210311
Sunday 210228
Weighted chest-to-bar pull-up 1-1-1-1-1 reps Weighted dip 1-1-1-1-1 reps Run 1 mile for time Post loads and mile time to comments. Compare to 171231. Scaling: This workout involves three max efforts. Ideally, each lifting set will be as heavy as possible. The lifting portion is then followed by a mile run time trial, a benchmark distance. Newer athletes should choose … [Read more...] about Sunday 210228
Sunday 210221
Deadlift 3-3-3-3-3-3-3 reps Post loads to comments. Compare to 200905. Scaling: Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads. … [Read more...] about Sunday 210221
Monday 210215
Back squat 5-5-5-5-5 reps Post loads to comments. Compare to 200827. Scaling: Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable. … [Read more...] about Monday 210215
Tuesday 210209
Clean and jerk 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 190125. Scaling: Experienced athletes should pick loads that allow them to attempt to set a PR in the later sets. Newer athletes should maintain the single repetitions of the clean and jerk, but focus on mechanics for each rep. … [Read more...] about Tuesday 210209