2015 04 13
Deadlift 5 RM Pull Ups 3 x Max Reps
Power Snatch 6×2 Weighted Pull Ups 2, 2, 2, 2, 2 *Collegiate use 90% of your Power Snatch and Snatch Pull respectively from 2015-03-17
Complete 3 Rounds: Hold the top of a Pull Up – 45 Seconds Rest 15 Seconds 45/25 lb Plate OH Walking Lunge – Max Reps in 45 Seconds Rest 15 Seconds Sledge Hammer Strikes – Max Reps in 45 Seconds Rest 15 Seconds Sprint Full Gasser or 1/2 Gasser – 45 Seconds Rest 15 seconds
2015 04 13
2015 04 13
Warm-up: (3x3 for all movements, use PVC or empty bar)
1) pressing snatch balance to parallel
2) pressing snatch balance to bottom of squat + 3 sotts press
3) snatch balance (not pressing) to bottom of squat + 3 sotts press
4) snatch balance + 3 OHS
A) Snatch balance - work up to heavy but perfect single **REMEMBER** if your shoulder flexibility does not allow you to deload the bar onto your back safely, don't do it! Ride it down to the floor.
B) Front squat - 5 rounds of :30 max reps at 65% of 1RM, 2:00 rest. Shoot for 10 reps each round and try to stay consistent - even under fatigue!
C) 8 min ascending ladder: 2, 4, 6, 8, 10.. Etc. of snatch grip DL at 105% of your max snatch, and no-push-up burpees. **Make sure your feet are in good landing position on the burpees and jump high!
2015 04 13
Wade's Army is excited to announce a Spring campaign, 30 Days For Wade! This campaign is focused 100% on the financial support of families in the fight against neuroblastoma. While exciting breakthroughs are being made on the neuroblastoma research front, most families begin the fight with the current standard treatment. Treatment is costly, and combining this burden with the emotional toll of a child's fight with cancer is often too much for a family to fathom. A limited edition t-shirt design is now available in our new online store! All proceeds go to families in need! With the hopes to KAPOW this pediatric cancer, we have also expanded to offering youth size t-shirts so the entire family may represent Wade and the fight against neuroblastoma. These will only be available from April 1-30th, so please act now!
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 3, 3, 3, 3, 3 Push Press 2, 2, 2, 2, 2
Complete as fast as possible on the minute for 12 minutes: Russian KBS – 10 Reps Double Unders – 20 Reps *KB weight should be as heavy as possible.
2015 04 13
A.
Squat 5rm
Note: aim for 85% or more from last weeks heavy single
B.
15 minutes to find
Bench press 5rm with a 1 second pause at the chest
Then perform
Max repetitions at 80% of your 5rm with a normal tempo
C.
8 minute amrap
Max reps plyo push ups
200m run
Note: plyo push ups are performed on a 45lb plate, your set ends when you can no longer perform them dynamically.
2015 04 12
2015 04 11
Warm up: skill work on hip extension/dropping into the landing position
A) High hang clean (from hip) - 3RM
B) Back squat - 5x3@ 80, 85, 85, 90, 90% of 3RM
C) :30 max push-ups, :30 max ring rows, 1:00 rest, :30 max V-ups, :30 max scorpions, 1:00 rest - 3 rounds
2015 04 11
2015 04 10
2015 04 10
