Author page: thorbeckes

Wednesday, November 16th

Performance is in red, Competition is in blue, A) 3 sets of: 1 Strict Press + 5 Push Press Rest 30 seconds Dumbbell Bent Over Row x 8-12 reps Rest 90 seconds Work up to a heavy load for the day. The goal is no misses. Aim for your heaviest set of...

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Tuesday, November 15th

The Deadlift: 3 Reasons -Starting Strength The Lifter’s Guide to Magnesium -BarBend Top 5 Mobility Needs for the Olympic Weightlifter -The Barbell Physio Performance is in red, Competition is in blue, Links are in green A) Every 2 minutes...

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Monday, November 14th

Hookgrip Your Way to Stronger Lifts- BarBend Performance is in red, Competition is in blue,  Links are in green A) On the minute, for 6 minutes: Hang Squat Clean x 2 rep (use a weight you can move with ease. Use this as a warmup to front squats)...

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Saturday, November 12th

Performance is in red, Competition is in blue, Links are in green A) Four sets of: Split Squat x 8-10 reps each leg Rest 60 seconds Dumbbell Bench Press x 8-10 reps  Rest 60 seconds Side Plank x 30 seconds each side Rest 60 seconds B) 12 Minute...

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Friday, November 11th

Performance is in red, Competition is in blue A) 3 sets of: Back Squat x 5 reps rest 30 seconds Double Kettlebell Front Rack Carry x 45 meters (Rig 3 times) rest 90 seconds B) 5 Rounds Not For Time 10 Back Squats  (should be on the lighter side)...

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Thursday, November 10th

4PM OPEN GYM AND 5PM CLASS START TODAY Performance is in red, Competition is in blue A) Every 2 1/2 minutes, for 6 sets: 1 Hang Power Clean + 3 Split Jerks B) For Time 31 Single Arm Dumbbell Snatches      (31 reps total) 31 Burpees To Plate 31...

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Wednesday, November 9th

Performance is in red, Competition is in blue, Accessory Work is in orange A) 3 sets of: Press x 10 reps Rest 30 seconds Dumbbell Bent Over Row x 8-12 reps Rest 90 seconds Perform the Press at about 90% of what you successfully made for 10 in...

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Tuesday, November 8th

Performance is in red, Competition is in blue A) On the minute, for 15 minutes: Minute 1: Hang Clean and Jerk x 3 reps Minute 2: 30-45 second Noes and Toes Handstand Hold   (scale with pike hold from a box) Minute 3: 30-45 second Hollow Hold B)...

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