2-5-2019 Max Strength/Power A. 2-2-2-2 Double Fat Dumbbell Clean & Jerk (alternating stance on jerk) B1. 4-4-4-4 Fat Dumbbell Lunge (alternating) B2. 4-4-4-4 Max Height Lunge Jump (alternating) C. Single Arm Partner Push 3x 20s max effort per side Conditioning/Skill One round of 6 minutes: 2 Minutes Belt Tag 20m Partner Push 2 Minutes […]


24-04-2019 Max Strength/Power A. 4-4-4-4-4 Double Fat Dumbbell Push Jerk (alternating stance) B1. 4-4-4 Fat Dumbbell Lunge (alternating) B2. 4-4-4 Max Height Lunge Jump (alternating) Conditioning/Skill 2 Rounds: Belt Tag (best of 5) 10 kcal Assault Bike Sprint Belt Tag (best of 5) Rest 2 minutes Finisher 2 Rounds: 20m partner push (I go, you […]

HOW You Squat Dictates How Much GLUTE You Get

A lot of people spend time trying to ‘activate’ muscles prior to training… …but in reality the biggest indication of muscle contribution to a movement is how much that muscle is lengthened in a movement prior to the following concentric movement. The glutes in squatting are no exception. The glutes (max and med) are at […]