The key is not to jiggle

1rep max Overhead Squat

Here is Mitchell with a 145# OHS


The key here is control. This movement should not be rushed, it should be deliberatly slowed down to where you control the weight both down and up. Make sure you take that deep breath before descending and hold it through the whole motion, find the spot where the bar feels stable overhead and keep that position throughout the motion. Ver important to have ACTIVE shoulders, drive that weight through the ceiling and hid your ears. DO NOT let your elbows bend or your shoulder blades drop down. And most importantly commit to the lift once it is overhead commit to finishing the lift safely of course.

Get it overhead

1 rep max Push Press

Here is my boy Mike putting up 230#


I won't forget you Angela. She pushed herself as well and put up 100# overhead. Awesome work and what a way to push yourself

Break it down again

5rounds
9 Deadlift
6 Hang Power Clean
3 Push Press
Choose a weight that is challenging for at least one of the movements. Example if your weakest lift is your HPC than use the heaviest weight you can handle for that movement and the other two movements will feel pretty light. You want to work up to having all the movements balane out in weight.

Its only 100 reps...of each movement

100 Pullups
100 Pushups
100 Situps
100 Squats
You must finish all 100reps of the movement before moving to the next.

Lets Break it down

20 Pushups
20 Squat Jumps
200M run
rest 2min
Complete 4 cycles

The pushups and the squat jumps are movements that are in the burpee. I know most if not all of you do not like burpees but they are part of life and the programming. The best way to not have them suck as bad is to be good at them, train your weaknesses and your dislikes to better improve your overall capacity to handle the unknown and unkonwable. These are intervals so work as fast as you can and know you have a 2min rest after each one. Mentally push your self through this one.

Running Jumps

For time:
400M run/200 jump ropes
200M run/100 jump ropes
400M run/200 jump ropes
200M run/100 jump ropes

Your coordination is gonna start to deteriorate once your become tired from the runs as well as you focus, stay strong and concentrate on making the jumps this is what will slow you down and play head games with you. Miss a jump get right back to it do not think about it too much. As always push yourself to the best of your ability.

Buns of Steel

For time:
100ft Lunge
21 pullup/situp
100ft Lunge
18 pullup/situp
100ft Lunge
15 pullup/situp
100ft Lunge
12 pullup/situp
100ft Lunge
9 pullup/situp
100ft Lunge
6 pullup/situp

Focus on keeping your leading leg knee behind your toes and driving off of your heels (by squeezing your glutes) and not from your toes (which stresses the quads more), your trailing leg should lightly touch the ground

Lets here it for the posterior chain!!

200M run
12 Kettelbell Swings
9 Box Jumps
rest 2min
Complete 5cycles

Choose both and KB and a box that are challenging for you that keeps your cycle time relativley fast. That 2min rest is awaiting you after every cycle so get it done quick.

Control the KB all the way through the motion, do not let the KB carry you down to the ground and swing through your legs behind you. Own the KB, keep your chest up and engage the hamstrings in the bottom of the motion, nice tight abs and active shoulders at the top, control, do not let the KB go to far behind you over head either.

Learn something new

Today we will learn the Deadlift and start pulling some weight from the ground. The deadlift is an essential lift in everyday life. It is the safest and best biomechanical way to pick something off of the ground. You want to save your back, learn to deadlift. You use it more than you think. Picking up your children, a piece of paper, the water bottle to go ontop of your cooler. After learning the Deadlift, please do not let me see you bending iver to pick something up keep your back strait and use your legs and back as a lever. It's pretty cool to pick heavy stuff off of the ground.

Two for one

Mike
75wallball
14# ball, 10' target

Angela
20rounds
5pullup
5dips
5situp
5squat

Long modal domains

5rounds
25 Pullups
25 Burpees

Just keep moving, keep the work at a constant, build that stamina and cardiovascular endurance.