The

Workouts

Friday, Mar 22, 2019

Deadlift 5-5-10-10Deadlift for load: #1: 5 reps @ 55% #2: 5 reps @ 62.5% #3: 10 reps @ 67.5% #4: 10+ reps @ 67.5% of training 1RM*Leave 1-2 reps in the tank on + set.Kroc Row1 set of max reps / side*minimum 20 reps / side*Score = Type in "XX reps @ XX lbs"*Go heavier...

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Thursday, Mar 21, 2019

Back Squat 5-5-10-10Back Squat for load: #1: 5 reps @ 55% #2: 5 reps @ 62.5% #3: 10 reps @ 67.5% #4: 10+ reps @ 67.5% of training 1RM*Leave 1-2 reps in the tank on + set.Bench Press 5-5-10-10Bench Press for load: #1: 5 reps @ 55% #2: 5 reps @ 62.5% #3: 10 reps @ 67.5%...

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Wednesday, Mar 20, 2019

Snatch 6x3Dip snatch 4x3 reps @ 50%Snatch for load: #1: 3 reps @ 60% #2: 3 reps @ 65% #3: 3 reps @ 70% #4: 3 reps @ 70% #5: 3 reps @ 70% #6: 3 reps @ 70%AMRAP in 9: Power clean, Ring dipComplete as many rounds as possible in 9 minutes of:5 Power cleans (boys: 60kg;...

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Tuesday, Mar 19, 2019

Clean Pull 4x3Clean Pull for load: #1: 3 reps @ 80% #2: 3 reps @ 90% #3: 3 reps @ 100% #4: 3 reps @ 100%Clean & Jerk 6x3Clean & Jerk for load: #1: 3 reps @ 60% #2: 3 reps @ 65% #3: 3 reps @ 70% #4: 3 reps @ 70% #5: 3 reps @ 70% #6: 3 reps @ 70%15-12-9-6: DB...

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Monday, Mar 18, 2019

Front Squat 5-5-10-10Front Squat for load: #1: 5 reps @ 55% #2: 5 reps @ 62.5% #3: 10 reps @ 67.5% #4: 10+ reps @ 67.5% of training 1RM*Leave 1-2 reps in the tank on + set.Single dumbbell lunge (heavy) 2x8 reps / side*Hold dumbbell by your leg, not on shoulder.Plank...

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Sunday, Mar 17, 2019

Snatch 5x3Bottoms up kettlebell press 3x5 reps / sideSnatch for load: #1: 3 reps @ 65% #2: 3 reps @ 65% #3: 3 reps @ 65% #4: 3 reps @ 65% #5: 3 reps @ 65%For time: Power snatch, BikeComplete the following for time:10-8-6-4-2 Power snatches (boys: 50kg; girls:...

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