Monday, September 25, 2017


Back Squat
10 Reps @ 60%
8 Reps @ 65%
6 Reps @ 70%
*Rest 1-3 minutes between sets

2 Rounds:
1a) 12 Sumo Deadlift (athletes choice)
1b) 20 Banded Russian KB Swings

10:00 EMOM
Even: 100 Yard Sprint + 2 Hang Squat Cleans (165/115)
Odd: 100 Yard Sprint + 10 Lateral Hops Over The Bar

Tip of the Day
When working at a weight that is outside of your comfort zone on Olympic lifts, you have to stop thinking about "how" to lift the weight and let your body just react to the bar.  When you think about how to get something done, you become very mechanical and slow.  Sometimes, shutting off your brain and focusing on being fast can get the work done.  Pick up the bar, and without hesitation or doubt, complete your lifts.