2016 11 04
AMATEUR
POWER CLEAN 5x3 Add 2.5lbs to your last workout.
CHIN UPS 3x MAX REPS, rest 2-3 minutes between sets
COLLEGIATE
5 SETS OF: 3 DEADLIFTS + 3 POWER CLEANS Work up to a heavy triple on DL to PC complex. These can be done in a touch and go manner if you choose to. After each set, perform dynamic step ups.
DYNAMIC STEP UPS 10 reps right and 10 reps left
CONDITIONING
6. 5. 4. 3. 2. 1 FRONT SQUAT, add weight to the bar after each set
After each set of Front Squats perform 5 BURPEE BOX JUMPS
2016 11 03
AMATUER
BACK SQUAT 3x5 add 5 pounds to whatever you did Monday.
BENCH PRESS 3x5 Add 2.5 pounds to your bench for 3x5.
COLLEGIATE
NINJA GET UP TO BOX JUMP 1. 1. 1. 1. 1 Work up to a big single.
INCLINE BENCH 10. 10. 10 Get some heavy sets of 10.
CONDITIONING
15. 12. 9. 6. 3 BENCH PRESS, Use body weight for the bench press. SEATED DUMBBELL PRESS
2016 11 02
Free Day at CrossFit South Bend
2016 11 02
Tara’s Story-A Life-Altering Experience
2016 11 02