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For Load

Thursday 210204

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Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push jerk 5-5-5-5-5 reps Post loads to comments. Compare to 201104. 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 Thursday 210204

Sunday 210131

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Power clean 5-3-3-1-1-1 reps Practice L-sit for 10 minutes. Practice front and back scales for 10 minutes. Post loads to comments. Compare to 190320. Scaling: Most athletes can attempt the power cleans as prescribed. Newer athletes should start light and treat the early larger sets as practice. More experienced athletes should try for the heaviest load they can at each set … [Read more...] about Sunday 210131

Thursday 210128

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Overhead squat 3-3-3-3-3 reps Practice SLIPS for 20 minutes. Post loads to comments. Compare to 200117. Scaling: Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout … [Read more...] about Thursday 210128

Wednesday 210127

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4 rounds for time of: 15 GHD sit-ups 30 thrusters 45 double-unders ♀ 45 lb. ♂ 65 lb. Post time to comments. Compare to 180619. Scaling: This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should stick with AbMat sit-ups. Reduce the load on the … [Read more...] about Wednesday 210127

Tuesday 210112

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Deadlift 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 181025. Scaling: Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you. Beginner Option Deadlift 3-3-3-2-2-1-1-1 … [Read more...] about Tuesday 210112

Regionals 12.5

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Snatch Ladder1 Snatch (155/105 lb)1 Snatch (165/115 lb)1 Snatch (175/125 lb)1 Snatch (185/130 lb)1 Snatch (195/135 lb)1 Snatch (205/140 lb)1 Snatch (215/145 lb)1 Snatch (225/150 lb)1 Snatch (235/155 lb)1 Snatch (245/160 lb)1 Snatch (255/165 lb)1 Snatch (265/170 lb)1 Snatch (275/175 lb)1 Snatch (285/180 lb)1 Snatch (295/185 lb)20 Double Unders before each Snatch … [Read more...] about Regionals 12.5

Regionals 11.2

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For LoadThruster LadderMen: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295 lbWomen: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185 lb … [Read more...] about Regionals 11.2

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