Athlete skill/make-up day   Strength: Bench Press (pause last rep) 2×10@62.5%, 2×8@67.5, 2×6@72.5% Accessory work: x2 burnout sets of half push-ups Floor press 2×10@50%

Athlete skill/make-up day   Strength: Establish 1RM pause bench press

4 rounds not for time, but rather for quality: 12 Dumbbell bentover rows, right arm 250m. row 12 Dumbbell bentover rows, left arm 250m. row 12 bulgarian split squats, right leg 200m. run 12 bulgarian split squats, left leg 200m. Read More …

12 minutes of L-sit practice 12 minutes of handstand practice 12 minutes of plank practice 12 minutes of scales practice Strength: Hang snatch from above the knee + snatch* (complex) 3 reps at 60%, 2 reps at 70%, 6 at Read More …

Dumbbell bentover row 8-8-8-8-8-8-8 per arm Practice handstands and HSPU negatives for 10 minutes Row 2,000 meters Endemic Strength Snatch 3 reps at 60%, 3 reps at 70%, 3 reps at 80%, 3 reps at 85% Snatch grip deadlift 5×3 Read More …

Rope climb practice for 10 minutes Double/Triple under practice for 5 minutes Single leg squat practice for 15 minutes 10-15 minute trail run Strength: Establish 1RM Snatch

Muscle-up instruction and practice for 12 minutes Handstand practice for 12 minutes L-sit practice for 12 minutes Strength: Establish 1RM bench press 3 sets: 8-10 reps DB bench + skull crusher 1 for 1 10 “around the worlds” 5 KB Read More …

With constant motion, slowly and NFT: 21 single-arm dumbbell rows, each arm 9 ring dips (deep and strict) 30 squats 15 single-arm dumbbell rows, each arm 12 ring dips 30 squats 9 single-arm dumbbell rows, each arm 15 ring dips Read More …