***BACKYARD BRAWL JULY 9TH!!!*** ***OKLAHOMA STATE WEIGHTLIFTING MEET JULY 30TH*** JUNE FOCUS: WEIGHTLIFTING/STRENGTH “FULL PLATE” 4 Rounds For Quality 2 TGU 10/8 Ring Dips 20 Wallballs (20/14) 50m Farmers Carry ACCESSORY 3 Rounds 10 Kb Side Bends R 20 sec Side Plank Rotations R 10 Kb Side Bends L 20 sec Side Plank Rotations L EXTRA CREDIT 5:00 Squat Hold 3...Read More
***BACKYARD BRAWL JULY 9TH!!!*** ***OKLAHOMA STATE WEIGHTLIFTING MEET JULY 30TH*** JUNE FOCUS: WEIGHTLIFTING/STRENGTH DEADLIFT 15 minutes Build to a Heavy 5 Reps “HAWKINS HIGH” 3 Rounds 9 Deadlift (135/95) 6 Power Clean 3 Hang Power Clean 12 BBs Over Bar Rest 90 sec EXTRA CREDIT 4 Sets 12 Banded Wood Chops R 12 Kb Side Bends R 12 Banded Wood Chops L...Read More
***BACKYARD BRAWL JULY 9TH!!!*** ***OKLAHOMA STATE WEIGHTLIFTING MEET JULY 30TH*** JUNE FOCUS: WEIGHTLIFTING/STRENGTH OH SQUAT 15 minutes Build to a Heavy 3 Reps “LICKETY SPLIT” For Time 6-9- 12 -9-6 • OHS (95/65) 12 GHD Situps 200m Run EXTRA CREDIT 4 Sets For Quality15 Banded Lateral Raises ea/s10 Banded Ext. Rotations20 Banded Pull ApartsRead More
***BACKYARD BRAWL JULY 9TH!!!*** ***OKLAHOMA STATE WEIGHTLIFTING MEET JULY 30TH*** JUNE FOCUS: WEIGHTLIFTING/STRENGTH ”SQUARE ONE” 24 minutes Buy-in 75/60 Cal Airbike/ Ski /Row in remaining time 6 Pullups 8 Burpees 10 Box Jump Overs (24/20) Accessory 3 Sets 12 Db Curls 12 Db Skull Crushers rest as neededRead More
***BACKYARD BRAWL JULY 9TH!!!*** ***OKLAHOMA STATE WEIGHTLIFTING MEET JULY 30TH*** JUNE FOCUS: WEIGHTLIFTING/STRENGTH “BURSTING BUBBLES” For Time 5 Rounds 8 Kb Snatch (53/35) ND 12 Kb Clean ND 50m FR Carry ND 8 Kb Snatch D 12 Kb Clean D 50m FR Carry D ACCESSORY 4 Sets 15 sec Spring Ankle Hold ea/s 5 Petersen Stepups ea/s 12 Skiers EXTRA CREDIT 10:00 Jog...Read More
***BACKYARD BRAWL JULY 9TH!!!*** ***OKLAHOMA STATE WEIGHTLIFTING MEET JULY 30TH*** JUNE FOCUS: WEIGHTLIFTING/STRENGTH FRONT SQUAT 15 minutes 3 x 3 Building RPE 8-9 “JUMPING THE GUN” For Time 12-10-8-6-4-2 • Pistols alt. 35 Doubleunders EXTRA CREDIT 1:00 OHS Squat Hold w/BB1:00 Ext. Hip Stretch on box ea/s2:00 Butterfly Stretchx 4Read More
***BACKYARD BRAWL JULY 9TH!!!*** ***OKLAHOMA STATE WEIGHTLIFTING MEET JULY 30TH*** JUNE FOCUS: WEIGHTLIFTING/STRENGTH CLOSED HAPPY FATHER’S DAY!Read More
***BACKYARD BRAWL JULY 9TH!!!*** ***OKLAHOMA STATE WEIGHTLIFTING MEET JULY 30TH*** JUNE FOCUS: WEIGHTLIFTING/STRENGTH PULL UPS 15 minutes 4, 3, 2, 1 WtD Pullups Building “2010 CF GAMES THE FINAL 2” 3 Rounds For Time – In Partners 30 TtB21 Clean & Jerks (115/85) EXTRA CREDIT Shoulders 3 Sets For Quality15 Lateral Raises15 Reverse Db Flys10...Read More
***BACKYARD BRAWL JULY 9TH!!!*** ***OKLAHOMA STATE WEIGHTLIFTING MEET JULY 30TH*** JUNE FOCUS: WEIGHTLIFTING/STRENGTH “EYES PEELED” 16 min AMRAP 16 SA KB Front Squat (53/35) 100m Shuttle 12 Box Jump Overs (24/20) 100m Shuttle PREHAB ACCESSORY 4 Rounds For Quality 10 Y-T-W 10 Clamshells ea/s 10 Pallof Press ea/s EXTRA CREDIT EMOM x 6Kettlebell AssessmentReps & Weight Rest 1:00 EMOM x 4Kettlebell AssessmentReps & WeightRead More
***BACKYARD BRAWL JULY 9TH!!!*** ***OKLAHOMA STATE WEIGHTLIFTING MEET JULY 30TH*** JUNE FOCUS: WEIGHTLIFTING/STRENGTH SNATCH 12 min EMOM 1 Power Snatch + 1 Hang Power Snatch “CHOPPED LIVER” 3 Rounds For Quality 8 Hang Power Snatch (115/85) 50m Suitcase Carry 16 Deadlifts (115/85) Rest 1:00 EXTRA CREDIT Glutes 3 Sets For Quality 20 Seated Glute Abductions mini band20 Glute...Read More
