Pick it up, Bring it down

Warmup: 20/20 Strength (30 min): Squat, work to top set of 4-6 *extra warmup sets, power clean x 1, push press x 2, rack weight and squat *work down in weight from top set, power clean x 2, push press x 3, rack weight and squat Ab Work (10 min): Rotational Russian...

On the Road

1. We were at home, or we were out in the yard.  Maybe with the kids at a playground.  Or ice cream on the back deck.  Jogging with the baby in a stroller because it was Marathon Monday and we take pleasure in the minature and the mimetic.  We were, most of us, in the...

Pizza Plus Doughnuts

Warmup: 20/20 and extended Press: Work to Max for Day (Sugg Loading 50, 60, 70 % x 5/4/3, then work up in singles) Between Sets: Accumulate 50 face pulls, 25 crunches w/feet across bench, 50 ring rows 1: “Edge of Seventeen” (10 min) Like a white-winged...

Anchor and Anchorless

Warmup: 20/20 Incident Reporting: 6 rounds Squat Doubles to 70% (begin 40 or 50%) Sandbag Clean over Bar, 5 reps (100/60) If It Were Vancouver: 5 rounds Push Press (Clean from Floor: 115/75/45), 3-8 reps Box Jump/Step Up, 7-10 reps Finish: 12-8-4 DB Squats Four Corner...