Thursday, 1/31/19

Weightlifting 4Horsemen Wave2 Week2 3squat supersets with A,B,C,D,E (30min) A: Box Jumps  (3×6@36/28″) B: Back Squat ((3+,4+,5+)@(90%,85%,80%)) C: Cal Strength Extension (3×10 @45/35) https://youtu.be/JXc5dKuFIWY D: Burpee (3×15) E: 90 Second Rest (3x90sec rest) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 11 5 Power Snatches 95/65 10 OH (walking) lunges 96/65 1 Rope climb fromContinue reading “Thursday, 1/31/19”

Wednesday, 1/30/19

Weightlifting 4Horsemen Wave2 Week2 3 Shoulder press supersets with A,B,C,D,E (30min) A: T-bar Row (3×10@145/105) https://youtu.be/ExL0-gJcUbs Tbar row info @7:54 B: Shoulder Press ((9+,11+,13+)@(70%,65%,60%)) C: Bandy Twisty Things  (3×15) https://youtu.be/kATJWiwsL7A (03:08) D: Double Under (3×100) E: 90 Second Rest (3x90sec) Metcon Metcon (Time) For time, 3 rounds of 400m run 15 Squat snatches 75/55 9Continue reading “Wednesday, 1/30/19”

Wednesday, 1/23/19

Weightlifting 4Horsemen Wave2 Week1 3 Shoulder Press supersets with A,B,C,D,E (30min) **we will warm up with each movement then start the 30min right away. Don’t sacrifice Main set if you are short on time. Once clock stops, we will move on to the Metcon A: Yates Row (3×10 @135/95) https://youtu.be/gmQm45dILBU B: Shoulder Press ((5+,7+9+)@(80%,75%,70%)) C:Continue reading “Wednesday, 1/23/19”