• 12192025

    Warm Up
    2 Rounds
    5 PVC or empty bar pass-throughs
    5 front squats
    5 muscle hang high pull
    5 hang muscle cleans
    5 Romanian deadlifts
    :30 easy SkiErg

    Reminders
    Bar close to body
    Explode from hips/legs (able-bodied)
    Keep trunk tight

    Strength, Technique, & Accessory
    E2MINx6
    3 Hang Power Clean
    +
    5 Front Squat

    Assistance
    3 Rounds
    6-8 Hang High Pull
    3-5 Pausing Zombie Squat (3sec top&bottom)
    8-10 Pendlay Row

    Conditioning
    Tabata Style
    2 tabata songs

    4 sets Row Cal
    8 sets Burpee
    4 sets Row Cal

  • Athlete Notes

    Clean day = speed + power.

    Heavy lifts are about technique, not max weight.

    Contrast movements are fast and sharp — not grinders.

    If form breaks, lower the load or modify.

    Quality beats quantity every time.

Results

Dec 19 2025
Matt Cormier
Barbell Complex 65/95/115/135/155/155

High pull 155
Zombie 45
Pendlay Row 155

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Dec 19 2025
Craig
P.Clean + Front Squat
95/95/95/95/115/115

HPull 115
Zomeie 45/55/55
Pendlay 115

Conditioning
Ski 1: 4-10-16-22
Burpee: 4-8-12-16-20-24-28-32
Ski 2: 3-8-13-17

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