Monday 07.28.14


It is always important to learn the strict movement before the kipping movement. Yes, kipping is easier to pick up in most cases versus the strict movement, but there can be harmful implications in beginning with a movement that requires powerful momentum from the core versus a movement that requires body awareness, strength, and learning control over the body.

Wt. Pull Up
s 3x5
In teams of 2
100 Clusters (Sq. Clean to Thruster)
(L2 135/95 L1 115/75)
On the top of every min
BOTH athletes perform 5 burpees
Only 1 person performs clusters at a time.

Friday 07.25.14


The wall ball drill comprises two highly functional classical weightlifting movements brought together at light loads and extended duration to create a super- potent metabolic conditioning tool with an enormous potential for increasing athletic performance. When perfected, each shot looks identical to the one before, and the ball’s contact and departure are gentle and smooth. If the athlete endeavors to quiet the drill, the benefit to mechanics and breathing technique are immense.

Back Squat 3x5

Thursday 07.24.14


Starting today’s workout with some snatch complexes. Complexes are a great way to sneak in some extra work volume and strengthen specific parts of the lift.

Every 30sec for
6 min (12 Rounds)
Power snatch+
Hang Sq Snatch+
Sq Snatch @ 70% 1RM of Snatch
EMOM 10 Min
*Even Min
On 0,2,4,6,8 mins
3 Sq Snatch 80%
*Odd Min
On 1,3,5,7,9 mins
15 Box Jump Overs 24/20
(SUB 10 Box Jump Overs)

Wednesday 07.23.14


CJ Cumming (-62kg) jerking a new youth/junior/senior American record in the clean and jerk with 153kg/337lbs. What is an incredible achievement for lifter of any age he just turned 14 in June. Hope this gets you fired up for some split jerks!

Split Jerk
Every Min On Min
for 10 min
3 Split Jerk
@ 60%
work on speed under the bar
AMRAP 25min
15 DB thrusters
(L2 40/20, L1 30/10)
500m DB Farmer Carry (same wt)
50 HR Push Ups