Friday 091914



Snatch balance practice with empty bar 2 x 5

Hang Snatch + OHS 6 x 1 + 2 starting at 65%


4 RFT- “Unbroken for burpees”

Box jumps (24/20) x 10

Wall Balls (20/14) x 20

KB Swings (53/36) x 25

Run x 200m

*If you break during reps, 5 burpees penalty

Reminder: gymnastics Saturday 7am, open gym to follow


Last week we worked on mobility for squats and the starting progressions for the pistol squat.

This week we will start with mobility, review the progressions and continue on the progressions to the pistol.

The pistol is an important tool to improving your air squat, back squat, front squat and overhead squat.

If you want to learn more, feel free to join us at 7am on Saturday (come earlier to warm up and work on mobilization).



Thursday 091814

Thursday 091814


Strict shoulder press 2 x 5 at 70-75%

Push press 2 x 5 at 75%

Split Jerk 1 x 5 at 75%


For Time:

Run 400m

Rest 2 minutes

Ascending Ladder 2, 4, 6, 8, 10

Front Squat (145/115, 125/95, 95/65) Rack it if needed

Pull-ups (scale to ring rows)

Burpee Box Jumps

Rest 2 minutes

Run 400m