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Brandon
4 months 2 weeks ago

Skill Progression (Low Ring Muscle Up)

Have athletes practice: Ring Transitions 
- 10-12 minutes-

Spider Roll

Brandon
4 months 2 weeks ago

3 Position Squat Clean (High Hang, Above the Knee, Floor) 5x3

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@75% of 1RM Clean & Jerk) 
* Complete a set every 1:30 *

Push Jerk 3x3

Brandon
4 months 3 weeks ago

California Roll

Brandon
4 months 3 weeks ago

3 Position Power Snatch (High Hang, Above the Knee, Floor) 5x3

1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch) x 5 sets
* Complete a set every 1:30 *

Overhead Squat 3x2

Brandon
5 months ago

The Capitol

Freedom (RX'd)
Teams of 2
 
30 Power Cleans (225/155)
3.5 Mile Run
200m Dumbbell Carry (2x70/50)
200m Sandbag Carry (150/100)

* KG BB (102/70)
* KG DB (2x32.5/22.5)
* KG SB (70/45)

Brandon
5 months ago

Jackie Pro

Freedom (RX'd)
 
1000m Row
50 Thrusters (95/65)
30 Bar Muscle Ups (Or 60 Chest to Bar)
 
*Row must be done under 3:30 for males and 4:00 for the women

Brandon
5 months ago

Cardio Dozen

Brandon
5 months ago

3 Position Squat Clean (High Hang, Above the Knee, Floor) 5x3

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean) 
* Complete a set every 1:30 *

Cold As You

Brandon
5 months ago

Shuttle to Overhead

Brandon
5 months ago

3 Position Power Snatch (High Hang, Above the Knee, Floor) 5x3

1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch) x 5 sets
* Complete a set every 1:30 *

Overhead Squat 3x3