2015 03 23
Goals for 2015 – Wednesday Deadline!
2015 03 23
2015 03 23
2015 03 23
Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 4, 4, 4, 4 Press 3 RM, Max Reps @75% 3 RM
Conditioning
Complete 4 Rounds for time:
55/35 lb One Arm DB Thruster RT – 7 Reps 55/35 lb One Arm DB Power Snatch RT – 7 Reps 25 yd Burpee Broad Jump 55/35 lb One Arm DB Thruster LT – 7 Reps 55/35 lb One Arm DB Power Snatch LT – 7 Reps 25 yd Burpee Broad Jump
2015 03 23
A) Power snatch - 2 RM, 3x2@90%
B) Front squat - 2RM, 3x2@90%
C) 3 rounds (make every rep explosive!): 10 no push-up burpees, 10 box jumps (land in quarter squat, don't stand up until your base is solid), 30 second plank (this should be a tough :30!)
2015 03 23
2015 03 22
2015 03 22
Bring A Friend Day Sunday 3.22.15
2015 03 21
A) Hang clean - 3RM, then 2x3@90%
B) Back squat - 3RM with 2-sec pause in bottom, 2x3 @90% no pauses
C) 12min EMOM: ODD - 2 clean grip DL + 2 clean pulls + 2 cleans... EVEN - 10 ball slams (I know our ball slam supply is dwindling, so if you need to do a 20# ball standing on a box, do that)
2015 03 20