Good tips from Westside Barbell. These guys know whats up! 😉
10 minutes to establish 1RM Bench Press
3, Deadlifts 155 / 105 lbs
2, Hang Cleans 155 / 105 lbs
1, Push Jerk 155 / 105 lbs
Run, 200m
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You just never know….
3 Rounds
Row, 500m
Rest
15 minute time cap
75 Power Snatches
@ 75 / 55 lbs
15 minute time cap
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30 lbs of ice……This aint gonna be pretty….
For those of you that found what you were looking for here…..Good Job! Now come back and see us more often. 🙂
10 minutes
Work on MedBall Cleans
100 calorie row
80 situps
60 Double Unders
40 Pullups
20 MedBall Cleans
25 minute time cap
post time to commentsIf you’re like me anything to get some help on pushups is worth the watch.
25 Back Squats, 135 / 95
10 K Bell Swings, 1.5 / 1
25 Games Style Pushups
post time to commentsDeadlift, EMOM
8 x 2 @ 80% 1RM
5 Deadlift, 245 / 165
5 Box Jumps, 30 / 24
10 Deadlift
10 Box Jumps
15………….
15……………
10……………
10…………….
5……………
5……………
post time to commentsMovement initiates standing. Drop to floor. Make 1 complete revolution. Back to standing. Rep completes with a jump & clap overhead.
10 minutes of Pullup work
“Man on Fire” Burpees
post score to commentsFor those of you who are competing, this is to help with your Comp. C.O. today.
Front Squat
6 x 3 @ 80% 1RM
Turkish Getups, 10 reps 1pd / .5pd
Run, 400m
post time to comments10 minutes to establish 1RM Clean & Jerk
10, Clean & Jerk 155 / 105
20, Pullups
30, Wall Balls 20 / 14
40, Double Unders
30, Wall Balls
20, Pullups
10, Clean & Jerk
20 minute time cap
post time to commentsBench Press
2 – 2 – 2 – 2 – 2 – 2 – 2 – 2
@ 85% 1RM, Resting 60 seconds between sets
15 Deadlift, 135 lbs / 95 lbs
15 Air Squats
post time to comments5 minute Double Under Practice
Front Squat, 135 lbs / 95 lbs
Toes to Bar
20 minute time cap
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