4-26-2016

4-26-2016

Level I Deadlift (85%) 6 x 2 — DB Thruster (50% / 33% Bodyweight) 10 reps Pull Up 10 reps AMRAP in 10 min Level II Power Clean (M.E.) 3RM Compare to 4-5-2016 — DB Thruster (50% / 33% Bodyweight) 10 reps Pull Up 10 reps AMRAP in 10...
4-19-2016

4-19-2016

Level I Deadlift (80%) 5 x 3 – – – “DB Pyramid” Dumbbell Snatch (50 / 30) 1 – 3 – 5 – 7 – etc. – 15 – 17 – 15 – 13 – etc. – 3 – 1 reps EMOTM for 17 min Level II Power Clean (85% 3RM) 4 x 3 – – – “DB Pyramid” Dumbbell Snatch (50 / 30) 1 – 3 – 5 – 7 – etc. – 15 – 17 – 15 – 13 – etc. – 3 – 1 reps EMOTM for 17...
4-12-2016

4-12-2016

Level I Deadlift (75%) 4 x 5 — “Lucille” Overhead Lunge (Stick) 40 feet Stick Run 400m AMRAP in 20 min *NOTE: Anytime your stick hits the ground…so do you. The price you owe is 10 burpees. Level II Power Clean (75% 3RM) 5 x 3 — “Lucille” Overhead Lunge (Stick) 40 feet Stick Run 400m AMRAP in 20 min *NOTE: Anytime your stick hits the ground…so do you. The price you owe is 10...
3-29-2016

3-29-2016

Level I Deadlift 3 2 1 (at 75% – 85% – 95% 1RM) — “KBS 23” KB Swing 1 – 3 – 5 – 7- etc… -21 – 23 – 21 – 19 – etc… – 3 – 1 reps EMOTM for 23 min Compare to “KBS 19” on 1-8-2015 Level II Power Clean (85% 3RM) 4 x 3 — “KBS 23” 1 – 3 – 5 – 7- etc… -21 – 23 – 21 – 19 – etc… – 3 – 1 reps EMOTM for 23 min Compare to “KBS 19” on...

3-25-2016

Level I Power Clean + Power Jerk (~60%) 12 x (1 + 2) On 90 second *NOTE: Add weight every TWO rounds — Front Squat (85%) 6 x 2 Level II Power Clean + Power Jerk (~60%) 12 x (1 + 2) On 90 second *NOTE: Add weight every TWO rounds — Back Squat 3 3 3+ (at 75% – 80% – 85%...