Monthly Archives: Jun 2016

Friday, June 31st

Lifts vs. Assistance Exercises -Starting Strength Performance is in red, Competition is in blue A1) 3 sets of: Front Squat x 5+ reps (Add 5 lbs to last weeks load. Perform 2 sets of 5 reps and 1 sets of max reps. All at the same weight) Rest 30...

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Thursday, June 30th

Performance is in red, Competition is in blue A) On the minute, for 20 minutes EASY 1 minute of rowing 1 minute of front leaning rest 1 minute of bike 1 minute of bear crawl B) 10 rounds for time 5 strict pullups 8 box jumps A) On the minute, for...

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Wednesday, June 29th

Performance is in red, Competition is in blue, Links are in green A1) 3 sets of: Bench Press x 5+ reps (start light enough to add weight throughout the cycle. Go for max reps on third set) rest 30 seconds A2) 3 sets of: Bent Over Row x 8 reps...

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Tuesday, June 28th

Performance is in red, Competition is in blue, Accessory Work is in orange A) Every 90 seconds, for 15 minutes (10 sets): Deadlift + Hang Power Clean + Front Squat + Push Jerk B) 9 Rounds for Time: 5 Thrusters 95/65  5 Pull-Ups The Thrusters...

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Monday, June 27th

Performance is in red, Competition is in blue, Accessory Work is in orange  A1) 3 sets of: Back Squat x 5+ reps (Start light enough to add weight throughout the cycle. The 3rd set is max reps) rest 30 seconds A2) 3 sets of: Waiters Walk x 45...

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Saturday, June 25th

Performance is in red, Competition is in blue A) Every 90 seconds, for 10 sets: Hang Snatch High Pull + Hang Power Snatch + Overhead Squat B) Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups...

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Friday, June 24th

Performance is in red, Competition is in blue A1) 3 sets of: Front Squat x 5+ reps (Perform 2 sets of 5 reps and 1 sets of max reps. All at the same weight) Rest 30 seconds A2) 3 sets of: Strict Chin Up x 4 reps (add weight if this is easy) rest...

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Thursday, June 23rd

Performance and Competition are in red You may complete these in any order but A, B and C is recommended. A)  4 Rounds For Time 3 Ring Muscle Ups  (Try to use the rings. You may sub bar muscle ups. Otherwise do toes to bar and burpees) 12 Toes To...

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