2021 0823-0829 Day 2

Weightlifting Day! Quick look agenda: General warm-up 5-10 min Skill/strength development: sumo deadlift high pulls (20 minutes) Warm-up loads: 10-15 reps divided up in 3-5 sets Working load: 5 x 10 Intermission Conditioning: Clean and jerk Warm-up loads: 10-15 reps divided up in 3-5 sets Working load: 5 x 5 Cool down/stretch/hydrate Warm up generally…

2021 0823-0829 Day 1

Quick look agenda: General warm-up (5-10 min) Skill/strength development: chainsaw row (20 minutes) Learning/feeling out the movement: 5 x 10/arm (just enough weight to learn the movement) Working sets: 3 x 30/arm (very light weight) Intermission Conditioning: three rounds for time (20 minute cap) 100 m waiter’s walk 20 sit-ups 30 alternating or walking lunges…

2021 0809-0815 Day 3

Your Body IS Your Gear Quick look agenda: General warm-up (5-10 min) Skill/strength development: deadlifts (15-20 minutes) Warm-up loads: 10-15 reps divided up in 3-5 sets Working load: 5 x 5 Intermission Conditioning: five rounds for time (20 minute cap) 200 m 10 push-ups 15 sit-ups 20 air squats Cool down/stretch/hydrate Keeping the same structure…

2021 0809-0815 Day 2

Weightlifting Day! Quick look agenda: General warm-up 5-10 min Skill/strength development: back squats (20 minutes) Warm-up loads: 10-15 reps divided up in 3-5 sets Working load: 5 x 5 Intermission Conditioning: weightlifting complex Deadlift + hang power clean + front squat + push jerk Warm-up loads: 10-15 reps divided up in 3-5 sets Working load:…

2021 0809-0815 Day 1

Upper Body Blast Quick look agenda: General warm-up (5-10 min) Skill/strength development: press (15-20 minutes) Warm-up loads: 10-15 reps divided up in 3-5 sets Working load: 5 x 5 Intermission Conditioning: three rounds for time (15 minute cap) 20 push press (45/35) 15 burpees Cool down/stretch/hydrate Skill: Standing Barbell Press Set a 20 minute clock.…

2021 0802-0808 Day 3

Your Body IS Your Gear Quick look agenda: General warm-up (5-10 min) Skill/strength development: deadlifts (15-20 minutes) Warm-up loads: 10-15 reps divided up in 3-5 sets Working load: 5 x 5 Intermission Conditioning: five rounds for time (15 minute cap) 200 m 10 push-ups 15 sit-ups 20 air squats Cool down/stretch/hydrate Repeating last week’s Day…

2021 0802-0808 Day 2

Weightlifting Day! Quick look agenda: General warm-up 5-10 min Skill/strength development: back squats (20 minutes) Warm-up loads: 10-15 reps divided up in 3-5 sets Working load: 5 x 5 Intermission Conditioning: weightlifting complex Deadlift + hang power clean + front squat + push jerk Warm-up loads: 10-15 reps divided up in 3-5 sets Working load:…

2021 0802-0808 Day 1

Upper Body Blast Quick look agenda: General warm-up (5-10 min) Skill/strength development: press (15-20 minutes) Warm-up loads: 10-15 reps divided up in 3-5 sets Working load: 5 x 5 Intermission Conditioning: three rounds for time (15 minute cap) 20 push press (45/35) 15 burpees Cool down/stretch/hydrate Skill: Standing Barbell Press Set a 20 minute clock.…