Today’s workout is divided between the left and right sides.  Do one whole round on one side only, then repeat on the other side.

Being able to stay strong and tight through your core (midline) will be helpful.  It could be said that this is why we’re doing overhead squats as our technical portion – to emphasize the midline stability.

We’ll certainly see a magnification of differences between the left and right today.  Hopefully the work helps reduce any inherent imbalance.

Do you have a good and bad side? Drawing by Simone Bianchi

Do you have a good and bad side? Drawing by Simone Bianchi


Tech: -6-6-4-4-4-4 overhead squats

2 rounds (left, then right.  Or vice versa.) of:
-150 single-leg skipping
-50 kettlebell push press
-50 pistols

Weekends seem to be the most common time we bring out the tires and get to flipping.  This Saturday is no different!

It is a little unusual to do an AMRAP style workout with the tire though.

Hitting things is fun!

Hitting things is fun!


TechLifter’s Choice

15 min. AMRAP of:
-2 tire flips
-4 jump throughs
-8 sledgehammer chops

We have a few snatches in the workout today.  Over the past couple of months I’ve noticed that the form shown during the slower paced technical portions is not reflected during the workouts – at least when the snatch is the lift in question.

Let’s focus on maintaining nice and tight lifting during the workout.  Stop relying on the arms to pull the weight up overhead because you’re in a rush.  It won’t pay off.  Once your form breaks, the lifts get more difficult, and you’ll be unable to maintain the desired level of intensity.

Don't lose your form during the workout!

Don’t lose your form during the workout!


Tech: -5-5-5-5-5 squat

5 rounds of:
-8 snatch (95/65 lbs)
-12 burpees

Single-leg deadlifts.  The last time we performed this lift I had a lot of complaints over the following week.  Hamstrings were tight.  Which is why we’re doing them again!

For those of us that struggle a great deal on the barbell, a kettlebell version of the lift may be more to your liking.

Please remember that bringing the weight all the way to the ground is not required.  Especially if your flexibility isn’t that great, we don’t want a pulled hamstring.  Descend to the point of tension and then come back up.  Plus, by not bringing the bar to rest on the ground each rep you may be more inclined to control the weight instead letting it drop and pull you down.

The hamstrings are composed of three posterior muscles: semitendinosus, semimembranosus, and biceps femoris.

The hamstrings are composed of three posterior muscles: semitendinosus, semimembranosus, and biceps femoris.


Tech: -5-5-3-3-3-3 one-legged deadlift (left and right leg)

3 rounds of:
-50 double unders
-50 Russian twist (45/35 lbs plate)
-50 overhead walking lunges (45/35 lbs plate)

Today’s focus is on foot position during the landing.  Some of us are still taking little itty bitty hops instead of embracing the large and fast steps that will really help pop up those heavy weights and maintain a strong and balanced base.

Let’s aim to improve the landing and hopefully the overall clean and jerk weight will increase.

That bar looks a little too far forward...

That bar looks a little too far forward…


Tech: -4-4-2-2-2-2 split jerk (both left and right)

10 min. AMRAP of:
-5 front squats (85/60 lbs)
-8 toes-to-bar
Rest, then:
-20 ab rollers

It’s that time of year!  As I’ve been alluding to over the past few weeks, we’re doing the Badger workout.  We only do this once or twice a year – given that it would be a bit much to do on a regular basis – so make sure you get in and get the opportunity.

As the workout can potentially run a little long, we’ll be warming up and getting right to it.


Tech: None

‘The Badger’
3 rounds of:
-30 squat cleans (95/65 lbs)
-30 pull-ups
-800 m run

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