Weightlifting

Weightlifting:  1) Power clean + power jerk: Work up to a 1x power clean + 1x power jerk max for the day. Then 1+1 @ 95% and 1+1 x 2 sets @ 90%. 2) Back squat: Work up to a 2 rep max for the day. 3) Split jerk: Work up to a 2 rep […]

REST DAY

Weightlifting:  1) Pause front squat: Work up to a heavy single in 10 reps or less. *This is not a 1 RM or max out attempt. It is a heavy single for the day. Reps should look something like 3-2-1-1-1-1-1, with a 3 second pause in your full depth bottom position.

HAPPY VETERANS DAY! Weightlifting: 5 rounds (10 minutes) – EMOM, complete: -Odd minute: 1x squat jerk (Work up to a heavy single and this is a squat jerk like you see from the Chinese/Russian lifters. If you are unable to get into that position then do a power jerk. Take from the front and use blocks […]

Weightlifting:  1) Back squat: Work up to a heavy single in 10 reps or less. *This is not a 1 RM or max out attempt. It is a heavy single for the day. Reps should look something like 3-2-1-1-1-1-1.