Warm-Up 2 Rounds: 15 Calorie Row 15 Wall Balls 15 Sit-Ups 15 Air Squats Strength 1-Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for 5 repetitions in the pause Back Squat for one heavy set. …
Tag Archives: Toes to Bar
Sunday 08.14.22
Warm-Up Strength Superset A and B, then rest 3 minutes. A. Close Grip Bench Press 12 Reps@ RPE 5 12 Reps@ RPE 6 12 Reps@ RPE 7 x 1 B. Wide Grip Bent Over Row 12 @ RPE 5 12 @ RPE 6 12 @ RPE 7 x 1 Strength Tip After both movements are …
Friday 08.05.22
Warm-Up 2 Rounds: 2 Minutes on the Bike at RPE 6 Then, With an Empty Barbell: 3 Snatch High Pull – Above the Knee 3 Muscle Snatches – Above the Knee 3 Overhead Squats Strength 4 Sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats All sets completed at an RPE 7 Strength …
Tuesday 08.09.22
Warm-Up 2 Rounds: 15 Calorie Row 15 Wall Balls 15 Sit-Ups 15 Air Squats Strength 1-Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for 5 repetitions in the pause Back Squat for one heavy set. …
Friday 08.05.22
Warm-Up 2 Rounds: 2 Minutes on the Bike at RPE 6 Then, With an Empty Barbell: 3 Snatch High Pull – Above the Knee 3 Muscle Snatches – Above the Knee 3 Overhead Squats Strength 4 Sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats All sets completed at an RPE 7 Strength …
Thursday 07.28.22
Warm-Up 3 Rounds: 15 Wall Balls 15 Knee Raises 200m Run Then, With an Empty Barbell: 3 Snatch High Pull – Above-the-Knee 3 Muscle Snatches – Above-the-Knee 3 Overhead Squats Strength 4 Sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats All sets completed at an RPE 7. (Compare lifts to 1.16.21) Strength …
Tuesday 07.26.22
Warm-Up 7 Minutes of Movement 21 Jumping Jacks 15 Barbell RDL’s 9 Front Squats 3 Hang Squat Cleans Strength 4 Sets Each: 1 – Clean High Pull 2 – Power Clean 3 – Front Squats All sets completed at an RPE 7. (Compare lifts to 01.12.21) Strength Tip Clean High Pull: From the ground, pull …
Thursday 07.28.22
Warm-Up 3 Rounds: 15 Wall Balls 15 Knee Raises 200m Run Then, With an Empty Barbell: 3 Snatch High Pull – Above-the-Knee 3 Muscle Snatches – Above-the-Knee 3 Overhead Squats Strength 4 Sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats All sets completed at an RPE 7. (Compare lifts to 1.16.21) Strength …
Tuesday 07.26.22
Warm-Up 7 Minutes of Movement 21 Jumping Jacks 15 Barbell RDL’s 9 Front Squats 3 Hang Squat Cleans Strength 4 Sets Each: 1 – Clean High Pull 2 – Power Clean 3 – Front Squats All sets completed at an RPE 7. (Compare lifts to 01.12.21) Strength Tip Clean High Pull: From the ground, pull …
Monday 07.18.22
Warm-Up 2 Rounds: 200m Run 20 Walking Lunges 200m Run 20 Air Squats Strength 3 Sets Each: 1 Clean High Pull 2 Power Clean 3 Front Squats All sets completed at an RPE 7. (Compare lifts to 1.7.20) Strength Tip Clean High Pull: From the ground, pull the bar into your upper thigh and drive …
Monday 07.18.22
Warm-Up 2 Rounds: 200m Run 20 Walking Lunges 200m Run 20 Air Squats Strength 3 Sets Each: 1 Clean High Pull 2 Power Clean 3 Front Squats All sets completed at an RPE 7. (Compare lifts to 1.7.20) Strength Tip Clean High Pull: From the ground, pull the bar into your upper thigh and drive …
Tuesday 07.12.22
Warm-Up 10 Minutes of Movement 30 Jumping Jacks 15 Air Squats 30 Mountain Climbers 15 Dumbbell Push Presses 30 Walking Lunges Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for 5 repetitions in the Back Squat. …