Return of HTFU/Beast Mode!!! It’s games season boys and girls and it’s time to step things up. This program is not for the casual exerciser. This will be very heavy, difficult movements designed to get you ready for the competition season. We utilized this program last year with great success and with an even larger [...]
Archives for HTFU
Wednesday August 29, 2012
O-Lift: 10 Minute Squat Snatch technique work *As close to perfect reps as possible with light to medium weight Strength: “Prowler Challenge #1-The Hell That Is New Jersey” 5 minutes AMRAP 10 yard prowler sprints 205/165 Extra: “Deacon” 12 minute AMRAP of: 11 Pause Pullups 8 Push Jerks 185/120# (racks may be used) 18 Pistols [...]
Tuesday August 28, 2012
O-Lift: 1) 1 Snatch (from floor) + 1 Hang Snatch (just above knees) EMOM for 7 minutes @ 85% then rest 2 minutes. Notes: These reps should be performed unbroken. If this is absolutely not possible, then the bar may be dropped after the full snatch, but the goal is to not put the bar [...]
Friday August 24, 2012
Strength: Rip Squats Week 2 Day 2 6x1x91% Seated Good Mornings w/Cambered Bar 5×5-AHAP
Wednesday August 22, 2012
O-Lift: 1) Hang Power Snatch 5×1-AHAP 2) Hang Power Clean 5×1-AHAP * Perform box jumps after every set 2 @ 85% max standing box jump 1 @ 85% + 4″ Strength: 5 rounds NFT 50′ Prowler Push HH 295/205# 50′ Prowler Push LH 295/295# Small Lap Sled Walk 90/70#
Tuesday August 21, 2012
O-Lift: 1) Squat Snatch 2 reps EMOM for 7 minutes @ 85%. Rest 2 minutes and perform 1 rep @ 95%. 2) Squat Clean & Jerk 2 reps EMOM for 7 minutes @ 82%. Rest 2 minutes and perform 1 rep @ 92%. Strength: Deadlift off of 3″ blocks Compare to 6/25/2012
Friday August 17, 2012
Strength: Rip Squats Week 1 Day 2 6x1x90% Banded Good Mornings 5 x 5 As much tensions as possible with good form.
Wednesday August 15, 2012
Strength For Score: 45 Seconds Work : 45 Seconds Rest 1a) 3x Strict Pullups – any grip 1b) 3X Deficit HSPU 6/4″ – kipping is allowed 1c) 3X Snatch Grip Behind the Neck Press 95/65# 1d) 3x Stones to Chest @ Bodyweight Extra: For Time: 1 Mile Sled Walk 90/45# Notes: Walk only. Can be [...]
Tuesday August 14, 2012
O-Lift: 1) Squat Snatch: 2X2@75%, 1X2@80%, 1X2@85%, 2X2@90%, 3X1@90% 2) Squat Clean & Jerk: 2X2@70%, 1X2@75%, 1X2@ 80%, 2X2@85%, 3X1@85% Complete alternating height Box Jumps between each set 1@80% Max Height 2@80% + 4” Strength: Deadlift + Band Tension Compare to 6/19/2012
Friday August 10, 2012
Strength: Rip Squats Week 1 Day 2 6x1x90% Extra: 4 rounds for time of: 6 Muscle-Ups 6 Box Jumps 36/30″ 24 OHS 65/45#