A. Front Squat – Heavy Triple
B. “Bring Sally Up” – 135/95
See video below for details.
C. For time – 50 burpee box jumpovers in a team of 2. Partition the work evenly.
Bring Sally Up
A. Press – 5×5
Aim to add 3-5lbs to previous week.
B. Ring Dips (or Matador Dips) – 3 x 12-15 unbroken reps
If you can do a couple of reps strict, use volume training instead.
C. 3 rds of 2 Min Plank Hold
On forearms. If you think it’ll be easy, add some weight.
This kid is awesome…
**No more Monday rolling classes, we are back to regularly scheduled class times.**
A. Press – 5×5
Working sets should be 65%-70% of 1 RM
B. 10 Min “AMRAP”:
Strict Pull Ups
C. 100 Sit-Ups
Stacy Tovar – Beauty Beyond Strength
A) Front Squat + Push Jerk + Split Jerk → As heavy as possible.
B) 5 rounds of:
15 Wallballs (30/20)
10 Burpee Box Jumps
Rest 1 minute between rds.
A) Power Clean → Heavy Single
B) Death By Power Clean @ 75% of Heaviest Single
C) 2 Minute AMRAP Burpees
Just a 232kg power clean (with jerk)…NBD.
A. Overhead Squat – Heavy Single
B. 3rds for time:
20 KB Swings
50 Double Unders
First, you can develop resilience. Anyone can do it. No one can do it for you. You and you alone have to do the work.
Second, you can develop resilience. It’s possible to build virtues. It’s possible to change your character. It’s possible, therefore, to change the direction of your life.
Third, you can develop resilience. Resilience cannot be purchased for you or given to you; you have to do the hard work of building excellence in your life.
A. Max Height Box Jump
B. 20 Min Amrap:
10 Box Jumps
10 GHD Sit Ups (or weighted sit ups 45/25)