Friday 9/21

“Tempo Day” – Bench Press to a Max for the day – Tempo Front Squats 6×3@all sets heaviest possible – Rotate on the minute for 8 minutes (4x each) Tempo Pull ups 4-6 Tempo Ring Dips 4-6 “You cannot accomplish something you never try.”

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Thursday 9/20

“Mobster” – Stretch, Lax Ball, Foam Roll your orifices. – Target your individual weak points – Pick 2 weaknesses and work on them – Spend 5 minutes in the bottom of a squat – Spend 5 minutes in a plank position “Define your weaknesses… don’t let them define you.”

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Wednesday 9/19

“Pace yourself” – Practice Double unders – 2 mins to go as far through the following as you can rest 90s 5 minutes to go through as much as you can rest 180s Than go through the whole thing: 20 Wall Balls 30 Sit ups 20 SDHP 30 Double Unders 20 HR Push ups 30 […]

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Tuesday 9/18

“Power Day” – Deadlift > Sumo Deadlift High Pull > Med-Ball Clean – 3 Position Clean – 10×3 of High Power Clean to Front Squat – 6 Rounds for form (not time) 5 Dead lifts (not tap and go, reset after each one) 30s Hollow Hold “When the arms bend, the power ends” – Coach […]

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Monday 9/17

“Pop a Squat you Jerk” – Strict Press > Push Press > Push Jerk – Push Jerk 10×3 with form not weight – Front Squat Mobility work – Front Squat 6×2@ work up to a 2RM by the 4th set. – 10×1 Long Jump from Knees

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