by Paul Dyck | Jan 16, 2022 | Group S&C Workout
Monday 1-17-22 A. E2M – 6 Build to a “heavy” three S2OH (push press or ideally jerk) *from the rack Take some time in part A. to build to a heavier weight with either your push press or jerk for three reps. Work on absorbing the bar on the way back...
by Paul Dyck | Jan 15, 2022 | Group S&C Workout
Sunday 1-16-22 30 Min Grinder 6 Heavy Bench Press 6/Leg Single Leg Hip Hinge 6 Peg Board Up Down’s or 6 chin ups @ 21×1 6 Deficit Back Lunges / leg (stand on 45# plate w. 2 sec pause @ top) 1 Heavy Sled Push Grinders are all about time under tension &...
by Paul Dyck | Jan 14, 2022 | Group S&C Workout
Saturday 1-15-22 AMRAP – 35 “Snafu” 100 Kcal ECHO 90 T2B/HLR 80 Thrusters 70 Ring Rows 60 Hang Power Cleans 50 Ring Dips 40 Alternating Lunges 30 Box Over Burpees 20 BB Back Squat Jumps 10 Bar Muscle Up/C2B/Pull Up/ Ring Row RX: 65/95# Intermediate: 55/75#...
by Paul Dyck | Jan 13, 2022 | Group S&C Workout
Friday 1-14-22 HEAVY DAY: Today will be a heavier day with a snatch focus. If the snatch isn’t a great movement mobility wise, participants can perform muscle cleans for part A. and a clean + hang squat clean for part B. A. E90 – 6 Drop Snatch From The...
by Paul Dyck | Jan 12, 2022 | Group S&C Workout
Thursday 1-13-22 A. E2:30 – 4 5 Front Squat Build to a challenging five front squats then start your four sets with the group. Coaches will hep with your build and weight can still be added through your four working sets. B. AMRAP – 8 “It Ain’t...
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