warmup:work up to heavy back squat work:100x back squat at 50% with a 5x burpee penalty for each time the bar is racked. max Deadlifts at bodyweight without setting bar down -b:back squat – 275100x @ 135, only one break … Continue reading →

early:max KB snatches in 10 minutes (later)5 minute warmup on airdyne10 minute airdyne, arms only5 minute active recovery10 minutes legs only (thanks Rob MacDonald) then 3×1-6 pullup ladder -b: got some athletes set up for the SSST and decided to … Continue reading →

warmup:5 minute airdyne – 15cal/minute pace 20 minutes airdyne with 10 second sprint every minute 25 single chest to bar pullups ( walk ~20 ft between each) total calories: 297 this was the first hard workout in almost a week, … Continue reading →