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Tuesday, 10/27

Cash in: 5x200m with 30 sec rest

Cash out: 3x 15 ghd sit ups

Basic & Performance

  • press+push press: we will do sets of 6. You pick the weight. I want to use military press for 3 reps, then I want the last 3 reps to be push press emphasizing the proper dip, drive and finish: 5 sets x 3+3.
  • Snatch deadlifts standing on a 2″block: use good technique. Same set up as a snatch, deadlift the bar to the high hang position using the same pulling pattern as a snatch. 5 sets x 6 reps.  these are tough….use straps.  deficit deadlifts is really what they are called.  once you lift the first rep each rep does not touch the ground….on rep 6 once completed take 10 seconds to get the bar to the ground.  TOUGH EXERCISE!!
  • PAUSE Back squats: 5 sets x 6 reps at 60%, 65%, 70%, 75%, 80% (pause 1001, 1002 in the hole)


Complete as many reps as possible in 5 minutes of:

  • Dumbbell Man-Makers (push-up, row left, row right, power clean, push press)
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