Category Archives: Featured

heavy athletics A. Block C&J (below the knee); 75/2+2 x 4 B. Hang clean pull; 85/3 x 2 C1. Push Press; 3-3-3-3 C2. Box Jump; 6 x 4

week 2 heavy athletics A. Back Squat; work up to a heavy single (goal should be a little bit heavier than last week), no where near failure rep scheme for work is 2-2-2-2 (this includes warm up sets) then 1-1-1-1 … Continue reading →

heavy athletics A. Back squat; 60/10 x 3, 65/8 x 1 B. RDL; 85/5 x 4 (% of heaviest clean)

heavy athletics A. Front Squats; 60/10 x 3 B. Power clean + power jerk from blocks (above knee); 65/3+3 x 3 C. Clean pull from hang (below knee) 75/3 x 3 D. Glute-ham raise; 8 x 3

I’m working on some cool things for the future, so I’m not going to spoil just be on the lookout for new additions. heavy athletics A. Block C&J (below the knee); 65/3+3 x 4 B. Hang clean high pull; 75/3 … Continue reading →

Today starts the 1st day in the new cycle. Over the next 6-8 weeks we will be focusing on block work. The cycle will also consist of 2 on 1 off 3 on 1 off and will have minimal conditioning … Continue reading →

heavy athletics A. Snatch Technique; (~70-75%)/2 x 5 B. Snatch Pull; 85/3, 90/3, 95/2, 100/2 C. Back Squat; 85/3, 90/2, 95/1 x 2 conditioning 4:00 AMRAP 10 2 for 1 Wall Ball 20 Dubz