October 8, 2021

Back squat @22X1, Build to a heavy 4
4 sets:
6/6 Front foot eleveated split squat @41X1,
30s Swiss ball or slider hamstrings curls,
Rest as needed
5 Rounds for time:
10 Heavy russian KB Swings,
5 Right arm KB Front squats,
5 Left arm KB Front squats


December 2, 2022

20 minutes, for quality: 25-50 feet, floor slider seal walk 3-5 rope climbs, floor to standing 10-20 seconds top of ring dip hold into 10-20

December 1, 2022

6 sets, every 2:00: 4 deadlift @21X1 *not touch and go, start @7-8/10, add 0-10lbs per set 2 warm-up + 3 sets, heavy across: 12

November 30, 2022

EMOM x6: 2 tall clean to low squat 2 tall split jerks + 6-minutes to build to a heavy set for the day: Clean deadlift


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