Monday 1/8/24
Skill-work: Weighted Pull-ups 8 X 5 MOD- Strict Pull-ups Conditioning: Partner Workout Complete as a work rest interval back and forth Completed as all out work to rest for Max…
Friday 1/5/24
Skill-work: Back Squats 5-3-1 5-3-1 Rest 2 Mins Max Reps at 2nd 3 Weight Try and beat weight and Reps from last week Conditioning: 21-18-15-12-9-6-3 UB Thrusters Knees to elbows…
Thursday 1/4/24
Skillwork: Power Snatch 5 x 5 TNG Reps **Build to heaviest Conditioning: 6 Rounds Max Reps 30 secs Power Snatch (75/55) 30 secs KB Swings (53/35) 30 secs DU’s 30…
Wednesday 1/3/24
Skill-work: Back accessory work 3 Rounds 12 Heavy Bent Over Barbell Rows 12 Bent over Rear Delt flys 45 Sec GHD Plank Hold Conditioning: For Time: 800 M Run 5…