Monday, August 7, 2017
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"Pop Up Pump Day"
Front Squat - 5 Rep Heavy
- Then -
" Lungs "
For Time:
2-4-6-8-6-4-2 Of:
Front Squats (165,115)
Wednesday, June 14, 2017
/
" ! Pump Day ! "
Clean and Jerk - 1 Rep Heavy
- Then -
" Grace "
30 Clean and Jerks For Time (135,95)
Wednesday, January 4, 2017
/
"! Pump Day !"
Work to a heavy complex of:
1 Clean + 3 Push Jerks
Wednesday, November 2, 2016
/
" ! Pump Day ! "
Deadlift Progression #4
20-15-10-10
*One weight for all sets, Rest 3 Mins between sets
*Building on previously completed progressions*
- THEN -
"Annie"
50-40-30-20-10
Double Unders
Abmat Sit-Ups
Wednesday, October 26, 2016
/
" ! PUMP DAY ! "
Deadlift Progression #3
20-15-10-10
*One weight for all sets, Rest 3 Mins between sets*
Wednesday, October 19, 2016
/
" ! Pump Day ! "
Deadlift - 20-15-10-10
*One weight for all sets, rest 3 minutes between sets*
Wednesday, October 12, 2016
/
" ! Pump Day ! "
3 Position Cluster - Establish a heavy 3-Position Cluster
-Then-
* Time Trial *
2,000m Row
Wednesday, October 5, 2016
/
" ! Pump Day ! "
Strict Press - 3x5 across
Push Press - 5x3 across
- Then -
Split Jerk - 1 Rep Heavy
Wednesday, September 14, 2016
/
" ! Pump Day ! "
Front Squats
10 - 3 - 10 - 3 - 10 - 3
* Burner*
OTM x 12
Odd = 1 Round of: 4 TTB + 8 Air Squats + 12 Abmat Sit-Ups
Even = 200m Run
Wednesday, September 7, 2016
/
" ! Pump Day ! "
Power Clean - Work to a heavy double
- Then -
"Death By UB Power Clean"
Minute 1: 1 Power Clean
Minute 2: 2 UB Power Cleans
Minute 3: 3 UB Power Cleans...
RX = 135 / 95
*Continue until you cannot complete the UB reps within the minute*
Wednesday, August 31, 2016
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" ! Pump Day ! "
- Establish a heavy complex of the following:
1 Clean + 1 Pause Front Squat + 3 Front Squats
Wednesday, August 24, 2016
/
" ! Pump Day ! "
Deadlift - In 5 sets build to a heavy set of 10
Wednesday, August 10, 2016
/
" ! Pump Day ! "
10 Minutes to establish each of the following:
- 3 Rep Heavy Power Snatch (TnG)
- 2 Rep Heavy OHS (From Floor)
- 1 Rep Heavy Full Snatch
Wednesday, July 27, 2016
/
" ! PUMP DAY ! "
Pausing Overhead Squat - 5 x 2^
* 5 Second Pause *
