Workout: Strength, Circuit

10 min Row @ easy pace

Then:

3x5 Wall Squat

3x10 Squat

3x5 Goblet Squat

3x5 KBS

Then:

Workout up to Heavy DL

Then:

Big 5 Variant 55

Push-ups +

Goblet Squat +

TRX inverted Rows +

KBS +

Atomic Sit-ups

10-9-8-7-6-5-4-3-2-1

Then:

Cooldown

DL, Variant 55

Alan: DL @ 185# BW (170#)

Louis: DL @ 275# BW (160#)

Stephan: DL @ 305# BW (208#)

Elisa: DL @ 183# BW (130#)

Paula: DL @ 173# BW (120#)

Workout:

10 min Airdyne @ easy pace

Then:

KB Complex

5x Snatch R, L +

5x C & P R, L +

10x Goblet Squat +

5x Reverse Lunge R, L+

5x Row R, L+

5x High Pull +

5x Swings

@ 16kg, 20kg, 24kg

Then:

Work up to Heavy KB Get-up

Then:

6x TGU (3 x side) @ 16kg+

60 sec FLR

5 Rounds

Then:

3x (1-4) Pull-up Ladder (no kipping)

Then:

Cooldown

KB Complex, TGU

Antonio: 48kg Get-up R, L for 1 Rep

Workout:

10 min Airdyne @ easy pace

Then:

3x5 Wall Squat

3x10 Squat

3x5 Goblet Squat

3x10 Dislocates

Then:

Power Snatch + OHS

every 30 sec for 10 min

5 min @ 75#, 5 min @ 95#

Then:

OHS Strength Ladder

10x 45#

9x 65#

8x 75#

7x 85#

6x 95#

5x 115#

4x 125#

3x 135#

2x 145#

1x 155#

Then:

KBS @ 24kg +

FLR

10/30sec, 9/30sec....., 1/30sec.

Then:

Cooldown

Power Snatch + OHS, OHS Strength Ladder

Ryan

*Alan working on wall squat, good mobility drill must be follow by a good stability exercise such as the goblet squat to reinforce the squat patter and core stability. Alan never went for a DL 1 RM before today, he shocked himself when he pulled 185# more then BW; not bad for the first time. His strength is credited by good movement pattern.