Monday

Block 22 Write-Up –  NEW CYCLE! GIVE THE PEOPLE WHAT THEY WANT! I’ve heard you. You few, but persistent, voices in the crowd begging for bicep curls. I’m on board, let’s do it. This next cycle is going to be focused on building beautiful and functional muscles...
Saturday

Saturday

Saturday’s Work Split Jerk—Work up to a 1RM in 12:00 . AMRAP 10:00 5 Push Jerks @155/105# 10 Box Jumps @24/20” 15 Kettlebell Swings @1.5/1 pood . Optional Mobility: 5-10:00 of Thoracic Flow:...
Friday

Friday

Friday’s Work A. 12-15:00 of Freestanding HS play (Partner-supported shoulder taps, holds, walks or Headstand work) . Run 800m Rest 4:00 Run 800m Rest 4:00 Run 400m Rest 2:00 Run 400m . Optional Ab Workout: 5 Hanging L-Raises @2121 10 DB-Anchored Wipers . . ....
Thursday

Thursday

Thursday’s Work NFT Day! A1. Hip Flow, 5/side; rest :30 x3 (last variation: https://www.youtube.com/watch?v=mIpgALOUuwQ) A2. Single Legs Good Mornings, 4-5 reps @32X1; rest :30 x3 A3. Powell Raises, 8 reps/side @30X1; rest 1:00 x3 . B1. MB Water Pail Throws,...
Wednesday

Wednesday

A. Snatch Press Under 3 reps; rest as needed x3 B. Low Hang Snatch + Overhead Squats [2+2]; rest 1:30 x4 . AMRAP 5:00 6 Alternating KB Clean & Jerks @1.5pood/1pood 12 Wall Ball Shots Rest 2:00 AMRAP 5:00 8 Hang Power Snatches @115#/75# 12 Alternating Pistols ....