10.24.12 Wednesday

Ok guys we will be Deloading this week and will retest our HBBS next week!

--STRONGER--
Deload Back Squat
3x5 @ 55%
2x2 @ 60%
2x3 @ 65%

--BETTER--
7 min AMRAP
7 Shoulder to Overhead (115/75)
7 Over the Bar Burpees

Coach Cody and Coach Van!

10.23.12 Tuesday

--STRONGER--
15 minutes to find max split strict press

--BETTER--
3 Rounds
20 Squat Cleans (95/65)
400m Run
(Scaled can do 200m run)

Here is one of the best USA Olympic lifters!

10.22.12 Monday

So it's another week everyone. This week is Deloading week for our Squat Cycle and oly cycle. We will retest our lifts over the next two weeks. This week the HBBS %'s will be low and will be meant to be performed with minimal rest. Looking forward to a great week!

--BETTER--
5 Rounds
10 Deadlifts (225/155)
20 Pushups
20 Lateral Hops

--STABILITY--
50 V-Ups

This video is awesome:
http://youtu.be/GUl7UqbL3uc

10.20.12 Saturday

Last day of the week people lets end this the right way!

4 Rounds
7 Snatch (135/95)
21 Over the Box Burpees
for time...

10.19.12 Friday

"Partner Jack"
20 min. AMRAP
10 Push Press (115/75)
10 KBS (53/35)
10 Box Jumps (24"/20")
*TEAMS OF TWO KILL THIS ONE!

Nothing cool to say today, have a good one today and come kill it with us this afternoon!

10.18.12 Thursday

--STRONGER--
5x3 Floor Press (heavy)

--BETTER--
20 KBS (choose weight)
10 HSPU
18 KBS
8 HSPU
16 KBS
6 HSPU
14 KBS
4 HSPU

10.17.12 Wednesday

--STRONGER--
High Bar Back Squat
2x5 @75%
2x3 @80%
1x2 @85%
1x1 @90%
(Off your most recent HBBS 1RM)

--BETTER--
12 min. AMRAP
5 Snatch Deadlifts (155/115)
7 Toes to Bar
9 H.R. Push-ups