03.30.18

A.Clean and jerk warm up B. 6 rounds for time 3 Clean and jerk 105/1556 chest to bar pull ups 9 burpees Source: Workout Of The...

03.29.18

Recovery Day 35 min of moving 400m run 2x t flows with out stoping 20 kasoack squats 20-30 sec hand stand holds20 DB cleans and jerks alt arms 60 sec of hollow rock / hollow holds Source: Workout Of The...

03.28.18

A. Sumo Dead lift 4-4-4-4 work up to a heavy set rest as needed B. One arm rows 3 set of 12 reps /arm rest 30 sec btw arms C. Jefferson Curl 3 sets of 10 reps rest as needed D. Side plank with rot 3 sets of 10 reps each / arm E. in 4/5 mins 500 m row and as burpee...

3.26.18

A. Kang squat 3 sets of 10 reps slow controlled reps work for bar make sure weights are controlledB. Front Rake DB split squats 4 set of 12 reps each leg C. push ups 4 sets of max reps and record D. EMOM 12 mins MIn 1 5 box jumps Min 2 8-10 push ups tempo @2111Min 3...