2017 08 28
Buddy Week Workouts 8.28 – 9.3
2017 08 27
Power Clean 5×3 (add 2.5 lbs to last workout)
Chin Up 3x Max Reps
Power Clean 2. 2. 2 .2, build to a heavy 2
10 Minute AMRAP 6 Right Arm Dumbbell Complex (Power Snatch + Thruster) 6 Left Arm Dumbbell Complex (Power Snatch + Thruster) 12 (Total) Russian Twist 12 (6 each side) Teapots, use the DB Complex weight if able.
*** DB Power Snatch start from the ground each time.
2017 08 24
Back Squat 3×5, Add 5 pounds to your last Squat workout.
Walk Outs 2x 10 seconds, after your last 3×5 add an additional 15% to the bar, you are simply going to walk the bar out as if you were going to squat, but just stand their for 10 seconds. This is to get you ready for you singles next week.
Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout.
Lock Outs 2x 10 seconds, after your last 3×5 add an additional 10% to the bar, you are simply going to un-rack the bar out as if you were going to bench, but just hold it their for 10 seconds. This is going to get you ready for you singles next week.
Back Squat 5x5, use 75%-80% of your heaviest 2 from Monday
Walk Outs 2x 10 seconds, after your last set of 2 add 110% of your 1RM onto to the bar, you are simply going to walk the bar out as if you were going to squat, but just stand their for 10 seconds. This is to get you ready for you singles next week.
Bench Press 2. 2. 2. 2, build to a heavy 2
Lock Outs 2x 10 seconds, after your 2 add an additional 10% to the bar, you are simply going to un-rack the bar out as if you were going to bench, but just hold it their for 10 seconds. This is going to get you ready for you singles next week.
21. 15. 9 Kettlebell Swings Ring Rows
2017 08 23
Maura’s Meals Now Available at CFSB!
2017 08 23
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Pull Up 3x Max Reps
Rack Pull 5RM, set the bar height just below the knee cap.
Isometric Rack Pull 3x 10 seconds, load to bar with 5-10% more than your rack pull, then give the bar a good pull but the weight will be heavy enough it won't budge. Fight to keep good positioning.
21. 15. 9 Cal Assault Bike Ball Slams ***Every 2 minutes you have to stop what you are doing and perform 4 Lateral Burpees.
2017 08 21
A few more Testers:
*NOTE: Saturday we will be closed unless you want to hit a few reps in from 7-8am only done by 8am PROMPTLY ;)
A. Overhead Squat - 1RM
B. Hang Power Clean - 5RM
C. Max Sorenson Test @ 20/33% of BW
2017 08 21
2017 08 21
2017 08 21
Back Squat 3×5, Add 5 pounds to your last Back Squat workout.
Walk Outs 2x 10 seconds, after your last 3x5 add an additional 10% to the bar, you are simply going to walk the bar out as if you were going to squat, but just stand their for 10 seconds. This is to get you ready for you singles next week.
Press 3×5, Add 2.5 pounds to your last Press workout.
Back Squat 2. 2. 2. 2
Walk Outs 2x 10 seconds, after your last set of 2 add 105% of your 1RM onto to the bar, you are simply going to walk the bar out as if you were going to squat, but just stand their for 10 seconds. This is to get you ready for you singles next week.
Push Press 5. 5. 5 .5 Work up to a heavy 5 reps
3 Rounds 25 yard Sled Drag Forward 25 yard Sled Drag Backward 30 second Static Pillar Hold 10 Med-Ball to Toes
2017 08 21