2017 09 25
Base
Back Squat 3×5, Add 5 pounds to your last Back Squat workout.
Press 3×5, Add 2.5 pounds to your last Press workout.
Intermediate
Back Squat 7 x1, @ 95%
Push Press 1. 1. 1. 1. 1, Work up to a heavy single on the push press.
Conditioning
5 Rounds Max Pillar Hold 10 Ball Slams
2017 09 24
Base
Power Clean 5×3 (add 2.5 lbs to last workout)
Chin Up 3x Max Reps
Intermediate
Power Clean 2. 2. 2. 2. 2. 2
Conditioning
8 Rounds Sandbag Turkish Get Ups - 5 (alternate shoulders each round) Sled Drag Forward - 25 yards Sled Drag Backward - 25 yards Sledge Hammer Strikes - 10 (alternate hands each round)
2017 09 21
Base
Back Squat 3×5, Add 5 pounds to your last Squat workout.
Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout.
Intermediate
Bulgarian Split Squats 8. 8. 8. 8. 8, shoot to be last weeks numbers
Bench Press 5×3 @85% focus on moving the bar as fast as you can.
Conditioning
10 Minutes AMRAP 10 right and left Landmine Push Press 100 yard Sprint, key word here is SPRINT. Hit up your Landmines, the compose yourself and hit an all of 100 yard Sprint
2017 09 20
Base
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Pull Up 3x Max Reps
Intermediate
Deadlift 5×5 @ 85% focus on moving the bar as fast as you can
Conditioning
15 Minute AMRAP DB Lateral Step Ups - 10 right Russian Kettlebell Swings - 10 1 Arm Farmers Walk - 25 yards With KB in rack position right DB Lateral Step Ups - 10 left Russian Kettlebell Swings - 10 1 Arm Farmers Walk - 25 yards With KB in rack position left.
2017 09 18
Saturday - Day 27
- Snatch - 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 90%x1
- Clean & Jerk - 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 90%x1
- Front Squat - 80%x3, 80% x 3 x 2sets
- Good Morning - 3x5
2017 09 18
Thursday - Day 25
- Power Clean - 70%x3, 75%x3x4sets
- Power Jerk - 70%x3, 75%x3x4sets
- SLDL - 3x5
2017 09 18
Wednesday - Day 24
- Clean - 75% x 5x1 OTM, 80% x 5x1 OTM, 85% x 5x1 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
- Clean Pull - 90%x3x3
- Clean Segment Deadlift (knee) + Floating Clean Deadlift - 85% x (3+1) x 3
- Pause Back Squat - 68%x3x3
2017 09 18
Tuesday - Day 23
- Jerk 75% x 5x1 OTM, 80% x 5x1 OTM, 85% x 5x1 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
- Push Press - 70%x5, 75%x5x4 sets
- Back Squat Jump - 25%x3x3
2017 09 18
Monday - Day 22
- Snatch - 75% x 5x1 OTM, 80% x 5x1 OTM, 85% x 5x1 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
- Snatch Pull - 90%x3x3
- Snatch Segment Deadlift (knee) + Floating Snatch Deadlift - 85% x (3+1) x 3sets
- Back Squat (5 sec eccentric on rep 1) - 75%x5, 75%x5x2 sets
2017 09 18