Wednesday 7/8/15
Snatch From Below Knee 70%/4, 75%/4×2, 80%/3×2 Clean and Jerk 70%/(4+1)x2, 75%/(3+1)x3 Front Squat X/2×5 Push Press X/5×3 Plate abs (x100)
Wednesday 7/8/15
STRENGTH 3 Rounds Each For Time Press + Thruster 500M Row 70%/5+3, 75%/4+2, 80%/3+1, 85%/2+2, 90%/1+3 18 Ring Dips Rest 3 Minutes then perform: 12... Read More
Tuesday 7/7/15
Power Snatch 60%/4, 65%/4 70%/4×3 Power Clean & Jerk 60%/(4+1), 65%/(4+1) 70%/(4+1)x3 Clean Pull Riser 100%/3×3 Jerk from Behind X/2×5 Snatch Grip RDL /5×3
Monday 7/6/15
STRENGTH 9 Minute AMRAP 1,2,3,4,5,6,7,8,9… Every 1:30 for 9 Minutes Russian KB Swing 24/16 kg Back Squat MB Wall Ball 20#/16# 10’/8′ 70%/5, 75%/4, 80%/3,... Read More
Monday 7/6/15
Snatch 65%/3, 70%/3, 75%/3, (80%/3, 85%/2)x3 Clean & Jerk 65%/3, 70%/3, 75%/3, (80%/3, 85%/2)x3 Back Squat X/2×5 Hyper 5k/18×2, GHSU/18×2
Saturday 7/4/15
Snatch (80%/3, 85%/2, 90%/1)x3 every 2 minutes Clean & Jerk (80%/3, 85%/2, 90%/1)x3 every 2 minutes Back Squat /2×4 POST WORKOUT: HOTSHOTS 19 Six rounds... Read More
Saturday 7/4/15
Hotshots 19 6 rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters
June 2015 ATHLETE OF THE MONTH
LANCE ROBERTSON Lance has been training at 646 for 3 months. Lance has exceptional character with great work ethic, a southern politeness and quick sense... Read More
Friday 7/3/15
STRENGTH Tabata This Every 2 Minutes for 12 Minutes Box Jump Overs 20″ Bench Press 5,4,3,2,1,1 Push Ups Pistols 6,6,6,6,6,6 Air Squats Inverted Row (Bar)... Read More
Wednesday 7/1/15
STRENGTH 5 Rounds For Time: Every 2 Minutes for 10 Minutes 10 Overhead Squats 52/34kg Deadlift 1,2,3,4,5 Up to 80-85% 20 Chest to Bar Pull... Read More