Monday, 1-14-19

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9 min E3MOM
Back Squat
3×10 @ 40,45,50% of 1RM

Death by (EMOM) –
1 DB Power Clean 50/35
1 DB Push Press 50/35
1 DB Front Squat 50/35
2 DB PC
2 DB PP
2 DB FS
3
3
3…

*Increase 1 rep on each movement every minute till failure*

Friday, 1-11-19

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Tony’s Sushi tonight @7pm.

 

10 min EMOM
2 Split Jerk
*work up to heavy double*

5 RFT:
25/20 Calorie Row
50 D/U 3:1
3 Rounds of “The Chief” 155/105
*25 min Cap*

1 Rd of “The Chief”:
3 Power Cleans + 6 Push-ups + 9 Air Squats

Thursday, 1-10-19

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5 sets of :
4 Tempo Deadlifts
weight is between 50-70% 1 RM
Tempo = 0 to top, 2 second pause at top,7 second descend, 0 second pause on the floor.

4 RFT
35 Box Jump Overs 24/20
25 KBS 70/53
15 Goblet Squats 70/53
*20 min Cap*

Wednesday, 1-9-19

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Tony’s Sushi Friday night at 7pm. Say farewell to coach Mike.

 

In teams of 3 –
Buy in:
3 Rds
60 HSPU 2:1
20 Bar Mu ( 30 Pull Up + 30 Dips)
..then…
30 Power Snatch 75/55
30 Power Snatch 95/65
30 Power Snatch 115/75
30 Power Snatch 135/95
30 Power Snatch 155/105
30 Power Snatch 185/125

*35 min Cap*

Score is time completed or total reps. Max = 420