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Lifting: Shoulder Press, Push Press and Push Jerks

Shoulder Press 1-1-1-1-1, using heaviest weight per set Push Press 3-3-3-3-3, using heaviest weight per set Push Jerk 5-5-5-5-5, using heaviest weight per set

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Row : 10x 200 m, rest 30 secs

Each for time: Row: 10x 200 m Rest 30 secs between efforts.

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Every 1 min for 12 mins: Snatch

2 Snatches, pick load Every 1 min for 12 mins.

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Nothing assigned for March 26, 2019

Nothing assigned for March 26, 2019

De-load Week:

Team, Congratulations on an incredible Open season. We know how challenging it is, not just on the body, but even moreso on the mind, to compete like this. It’s been a strong five weeks on. It’s time to give our bodies and minds a period to recover. Our adrenals fired stronger, our fight-or-flight system kicking in harder. Despite it being only five weeks, we want to recharge here. We're going to reduce our prescribed volume by about 60%, reducing to two, if not a single, part per day. This is a heavy de-load, due to what's ahead. It's so that, in a week from today, we can turn the page to building something new. “Gruntwork” starts Monday the 1st. Time to get strong. Details to come later this week.


22-18-14-10: Dumbbell Snatches, Sit-ups and Burpees

22-18-14-10 reps, for time of: Dumbbell Snatch, 50/35 lbs Sit-up Burpee Sit-up

"Inner Tube"

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