7/14/2017
Strength/Skill/Technique 20 min to work up to a heavy set of this complex^ 1 Clean pull 1 Hang squat clean 1 Jerk ^Use the entire [...]
7/13/2017
Workout 21-18-15-12-9-6-3 Push ups Squat cleans (95/65) Double unders 42-36-30-24-18-12-6
7/12/2017
Strength Deadlift 8 @ 65% 6 @ 75% 2 x 4 @ 80% 2 x 4 @ 85% Workout 30-25-20 Air squats 10-8-6 Dbl KB [...]
7/11/2017
Strength Bench press 5 @ 65% 5 @ 75% 5 @ 85% *Do 8-10 reps of 2-arm DB rows between sets Workout 4 RFT 12 [...]
The week ahead.. July 10th
Hey Old Cityzens.. I hope you had a great weekend and had fun at the stand up paddle board event today. If you didn't make [...]
7/10/2017
Strength Back squat 8 @ 65% 6 @ 75% 2 x 4 @ 80% 2 x 4 @ 85% Workout 15 min AMRAP 200m run [...]
7/9/2017
SONY DSC "Don" For Time 66 Deadlifts (115/75 lbs) 66 Box Jump (24/20) 66 Kettlebell swings (53/35) 66 Knees-to-Elbows 66 Sit-Ups 66 Pull-Ups [...]
7/8/2017
Workout For max rounds/reps 0:00-15:00 4 Power clean - 185/135 8 Push ups 12 Jumping lunges (total) 15:00-30:00 3 Squat clean - 135/95 6 Box [...]
7/7/2017
Strength Barbell split squat 15 minutes to build to a heavy 2 reps/leg *compare to 3/22/17 Workout Every 90 sec x 10 6 Wall balls [...]
7/6/2017
Strength Push jerk 2-2-2-2-2 Workout 15 min AMRAP 1++ Clean and Jerk - 155/105 10 Dips 15 Sit ups (12 GHDSU) 20 Double unders/45 sec [...]