07.02.2013 [tuesday]

Skills & Drills: Snatch movement skills Snatch skill transfer P1, P2, P3 Posterior Chain Development: 12:00 to find a 1RM Snatch WOD: NOT for time: 1 mile run 30 T2B 30 Partner Back Extensions [slideshow] JUNE ON-RAMP GRADS!!!!!!!!!!!!!!!!!!!!!! You are witnessing Claudia’s FIRST EVER PULL-UPS! & Shea miss calculated her weight, was going for 165# […]

5.13.2013 [monday]

[slideshow] Max-Effort Lift: 20:00 Back Squat (no box) Warm up: 10@bar, 8-10@40%, 5-10@60% Work: 3@70%, 3@80%, 3+@90% Back off set: 10@50-60% *base % on latest/heaviest achieved Posterior Chain Development: Deficit Deadlift 3×10, across Triplet: 5 Rounds: 8 Front Squat (no racks) 155/110# or 60% of FS 8 Strict T2B 8 sec L-sit hold Recovery: Couch […]