• Fitness

    Fitness

    3 minutes of z1 effort + 3-5 minutes of mobility work *ankles, hips, t-spine + 3-5 minutes of movement prep wall angels pvc press to stretch suitcase lunge step double unders A.1 Split position press x 4 x 4 sets A.2 Clean grip RDL to knee @ 32×1 x 5 x 4 sets B. 1-4

  • Performance

    Performance

    3 minutes of z1 effort + 3-5 minutes of mobility work *ankles, hips, t-spine + 3-5 minutes of movement prep wall angels pvc press to stretch suitcase lunge step double unders A.1 Split Jerk; 80% of max from 2 weeks ago x 1 rep x 4 sets A.2 Clean grip RDL to knee @ 32×1

  • Fitness

    Fitness

    3 minutes of z1 effort + 3-5 minutes of mobility work *ankles, hips, t-spine + 3-5 minutes of movement prep kb swing goblet squat db ext rot kip swing to rise up A.1 Front Squat x 10 rep x 3 sets, rest 60 seconds A.2 Strict pull up variation x 10-12 reps x 3 sets,