A. Every two minutes, for 16 minutes (8 sets): Hip (Dip) Snatch + Snatch with No Foot Movement @ 70-80%% of 1-RM Snatch For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to […]
A. Every 90 seconds for 9 minutes (6 sets): Speed Deadlift x 3 reps @ 65% or 1-RM Reset the barbell every time on the floor…do not perform these touch and go. B. In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of: 25 Double Kettlebell […]
A. Every 90 seconds, for 12 minutes (8 sets) of: Bench Press x 3 reps @ 21X1 – Goal is to perform this at 75-80% of last week’s 1-RM bench press with a pause. Note that this is the same tempo prescription; you will control the descent of the barbell, once the barbell touches […]
Uno degli scopi fondamentali di un genitore è quello di aiutare il proprio figlio a sviluppare una buona autostima. Con una buona autostima il ragazzo sarà in grado di raggiungere gli obiettivi che si prefigge e diventare un adulto felice. La situazione che ci troviamo di fronte sempre più oggi è quella di ragazzini che […]
A. Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ 95+% […]
Emom 5’ 5 Set of : Powerl Clean+Hang Power Clean @65/75% 1RM Then… Against a 4-minute running clock… 400 Meter Run 4 Ring/Bar Muscle-Ups or 10 Chest-to-Bar Pull-Ups Max Reps of Power Cleans (70/45 Kg) Rest 2 minutes, and complete a total of FOUR (4) sets. Please note the number of repetitions of power cleans […]
Warm-Up. Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 6 Kettlebell Windmills (each side) 8 Single-Leg Hip Thrusts (each leg) 10 Alternating Cossack Squats Rest as needed Then… Five sets for max reps […]
A. Every 2 minutes, for 16 minutes (8 sets) of: Slow Pull Snatch x 2 reps For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 […]
A. Every 2 minutes, for 16 minutes (8 sets) of: Power Clean + Hang Clean + High Hang Clean + Jerk *Sets 1-3 – 60-65% *Sets 4-6 – 65-70% *Sets 7-8 – 70-75% B. Complete as many rounds and reps as possible in 14 minutes of: 40 Double-Unders 20 Push Press (40/25 Kg) 20 […]
A. Take 15 minutes to establish today’s 1-RM… Bench Press @ 21X1 Note that there is a 1-second pause at the chest. Control the descent of the barbell, once the barbell touches your chest count “one-one thousand,” then drive the barbell back up to full lockout as quickly as possible. B. Every 6 minutes, for […]
