1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Here we go again!

September 18, 2016

We just spent the last 12 weeks, physician and a Cube session before that, doing a ton of barbell strength work.  We’ll spend the next few weeks working on some gymnastic skills, getting better at gymnastic pulling and pressing.

Last year, we used a system I called “Milo.”  It was a simple barbell complex done on the minute.  This time, Milo will be a little more CrossFit-y with the barbell.  It will be 3 Hang Squat Clean into 2 Push Press.  On Monday, get comfortable with this.  Work this complex to a heavy set.  Next week, you should pick a smart weight, as we will perform this complex OTM for 10.  The next week, I recommend a 5 pound jump.

Later in the week we will do a Strict Pull Up/Dip OTM that we have done before and a Handstand OTM that we have done before.

Finally, we will add a Pressing session after some workouts.  This will alternate weeks – one week will be shoulder press, the next will be bench.

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Workout of the Day

Strength/Skill

3 Hang Squat Clean into 2 Push Press

Take 20 minutes to build to a heavy set of this complex.  If you want to “thruster” out of the bottom of the 3rd HSC into your first PP, go for it.

Conditioning

50 Doubleunders

10 Shoulder to Overhead

40 Doubleunders

8 Shoulder to Overhead

30 Doubleunders

6 Shoulder to Overhead

20 Doubleunders

4 Shoulder to Overhead

10 Doubleunders

2 Shoulder to Overhead

Men-185, Ladies-115

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