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OH Squats & EMOM

Dynamic Movement Prep

Group Warm Up
Ham drill
Leg swings
Banded shoulder warm up

Strength

OH squats
5-5-5
3-3-3
1-1-1.

Emom. 10 minutes by feel 
Clean high pull + clean.
(1+1)

Wod 
For time
50 KB swings
Row 30 calories
40 power snatch  75/105
Row 30 calories
50 KB swings

Mad mobi 
Hamstring up n over
Pigeon
Press ups
Trigger point pecs
 

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Strength = Back Squats

 
Dynamic warm up
Group warm up
 
Skill
30 strict toe 2 bar
 
Strength
Back squats
6-6-5-5-3-3
70%-75%-80%-85%-85% -90%
1 set to failure at tempo
42×1  failure should be between 8-12 reps if you get to 12 stop.  Next week add weight.
Start between 50-60% of max back squat
Wod
3 rounds for time
20 steps overhead lunges 95/65
20 abmat sit ups
20 hand release […]

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Weekend Info

WEEKEND INFO
Saturday
9:30am – SuperStrong Saturday!
This is a FREE Community Workut!

Sunday
10:30am – Skillz & Sprintz – Session 2 – Gymnastics Progression

Monday
7:00pm – Maximize Your Performance – Mobility Series #3 
with
Doctor of Physical Therapy Michael Tillman
Tillman Physical Therapy in Cedar Park
Dynamic movement prep

Group warm up

Strength
Front squats
3-3-3-3. 53×1 by feel

50 kip swings and variations […]

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Weekend News!

WEEKEND INFO
Saturday
9:30am – Come get your Strength Workout with SuperStrong!
This is a FREE Community Workout!

Sunday
10:30am – Skillz & Sprintz!!!
Dynamic movement prep

Group warm up

Barbell rollouts

Skill
Muscle up skill
5-7 minutes

Snatch complex
5 sets. By feel
1 Snatch lift off
1 Snatch pull
1 Snatch
Wod
21-15-9
Deadlifts 225/155
Barbell facing burpees
Toe 2 bar
MAD Mobi
Shoulder bully
Press up
Knee to chest
Hamstring up n over

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