Warm-Up 4 Rounds: 40 Singles 20 Doubles 10 Lunges 5 Strict Press Empty Bar Strength Split Jerk 3 reps @ RPE 6 3 reps @ RPE 7×3 Objective: Build to an RPE of 7 for 3 sets of 3 in the split jerks. (Compare to 10.4.21) In this set, we are using the RPE chart …
Tag Archives: Sit-Up
Monday 10.11.21
Warm-Up 2 Rounds: 200m Run 15 Ring Rows 10 Air Squats 5 Hang Muscle Cleans 10 Hang Muscle Snatches 15 Sit-Ups Strength Build to a heavy 2 Hang Power Clean (A 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the Minute for 5 Rounds. …
Saturday 10.09.21
Warm-Up 2 Rounds 400m Run 80 Singles 4 Strict Pull Ups 8 Push Ups Strength A1. 1 Count Bench Press 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×2 A2. 1 Count Pause Bent Over Rows 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ …
Monday 10.11.21
Warm-Up 2 Rounds: 200m Run 15 Ring Rows 10 Air Squats 5 Hang Muscle Cleans 10 Hang Muscle Snatches 15 Sit-Ups Strength Build to a heavy 2 Hang Power Clean (A 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the Minute for 5 Rounds. …
Wednesday 10.13.21
Warm-Up 4 Rounds: 40 Singles 20 Doubles 10 Lunges 5 Strict Press Empty Bar Strength Split Jerk 3 reps @ RPE 6 3 reps @ RPE 7×3 Objective: Build to an RPE of 7 for 3 sets of 3 in the split jerks. (Compare to 10.4.21) In this set, we are using the RPE chart …
Saturday 10.09.21
Warm-Up 2 Rounds 400m Run 80 Singles 4 Strict Pull Ups 8 Push Ups Strength A1. 1 Count Bench Press 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×2 A2. 1 Count Pause Bent Over Rows 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ …
Wednesday 10.06.21
Warm-Up 8 Minutes of Movement 60 High Knees 60 Butt Kickers 12 Wall Balls 12 Russian Swings 12 Sit Ups Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the back Squat for 5 reps …
Wednesday 10.06.21
Warm-Up 8 Minutes of Movement 60 High Knees 60 Butt Kickers 12 Wall Balls 12 Russian Swings 12 Sit Ups Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the back Squat for 5 reps …
Thursday 09.30.21
Warm-Up 3 Rounds 30 High Knees 30 Butt Kickers 6 Hang Power Cleans with a barbell 6 Front Squats 6 Hang Power Snatches with a barbell 6 Overhead Squats Strength Build to a heavy 3 Hang Power Clean (a 3@ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power Cleans …
Tuesday 09.28.21
Warm-Up 1 Round 400m Run 10 Dumbbell RDLs 10 DB Hang Power Cleans 20 Air Squats with a 1 count pause at the bottom. Strength 1 Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions …
Thursday 09.30.21
Warm-Up 3 Rounds 30 High Knees 30 Butt Kickers 6 Hang Power Cleans with a barbell 6 Front Squats 6 Hang Power Snatches with a barbell 6 Overhead Squats Strength Build to a heavy 3 Hang Power Clean (a 3@ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power Cleans …
Tuesday 09.28.21
Warm-Up 1 Round 400m Run 10 Dumbbell RDLs 10 DB Hang Power Cleans 20 Air Squats with a 1 count pause at the bottom. Strength 1 Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions …