Monday 11/7/16

Monday 11/7/16

Weekend in review – First and foremost, congratulations to Andrew Pankopp on his promotion to Level 4!! It was a great way to end the 2016 testing year. We look forward to seeing more of you moving up in 2017.

Second, huge HUGE shoutout to Tribe. PRs were flying around the gym all weekend.

Mr. B👨🏻 getting it on the snatch!! #80kg #ontheroadto100kg #thebandas #thatface😘

A video posted by Yessica Herrera-Banda💋 (@yesi_herrera) on

Third, MVMNT BAOSOME disappeared to Savannah to run a race without telling anyone.


Today we start a 4 week Barbell Clean development program. We will be lifting on M/Tu/Th/Fr (except Thanksgiving Day). The goal is to get stronger in the Clean (the Power and Squat variations). To this end we will train Back and Front Squats, Romanian Deadlifts, and Clean Pulls, in addition to Cleans. As always, the focus is on quality execution of the movements, not raw weight lifted. Especially when it comes to Olympic lifts, developing good technique from the beginning will pay dividends down the line. To keep strength up, hit the squats, pulls, and deadlifts hard. When it comes to the Cleans, go a little lighter than your ego wants and make them perfect.

Jump Rope 3 Minutes

3x (6 minutes)
Overhead Squats
5 Box Jumps

L2-4: use empty barbell (5-10 reps per set, focus on sinking deep in the hips and extending the upper back)
L0/1: use PVC pipe (5 reps, keeping heels on the floor and knees tracking the toes)


Levels 3/4

Take 15 Minutes to work up to a heavy single Back Squat.
Then 6 Minutes E2MOM
3 Squats at 85% of today’s heavy single

Level 2

5 Back Squats at 65% of 1RM
Rest 30 seconds
30-45 second Push-up Position Plank

Levels 0/1

5 Kettlebell Squats (Goblet or Double KB)
Rest 30 seconds
30 second Push-up Position Plank
Rest 60 seconds



10 Minutes
1x 400 yd Run (buy in) then, for the remainder of the time, AMRAP

Levels 3/4
40 Double Unders
30 Wall Balls
20 Pushups

L3 – 20 DUs if not able to string together

Level 2
10 Double Unders
20 Wall Balls
10 Pushups

Level 0/1
100 Single Unders
15 Air Squats
10 Box Pushups