A. Clean - 12min EMOM - 1 clean @ 60% of 1RM
B. Back squat - 5x3 - 1 1/4 squats
C. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of: stiff-legged DL (light weight, slow & controlled) and toes to bar
2015 06 03
Join us for an EPIC Bring A Friend Day at Whole Foods this Saturday June 6th. My goal is for all of you to go tell 2-3 of your friends about the event if you haven't yet.
Sprint
5-8 Rounds, Max Effort 30 yd Sprints
*Sprints will be stopped when time drops below 95% of fastest time. For example if you run a 4.00 sec 30yd sprint you will continue with your sprints as long as your time stays below 4.20 sec, once you go about that mark your sprinting is done. The only way to develop to speed is to operate at a high percentage of your best time. Replace sprints with Squats, if your 1RM is 300lbs doing singles at 225lbs isn't going to get you better at doing 1RMs.
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Barbell Lunge 4×6 each leg (suggested weight 40% of Back Squat 1 RM) Floor Press 5, 5, 5
2015 06 03
Amateur
Deadlift 1x5 (add 10 lbs to last workout)
Collegiate
Power Snatch 6×2 Use 85% of your Power Snatch
Conditioning
Complete 5 rounds: Handstand Hold – 30 seconds Handstand Push Up – Max Reps Hold Top of Pull Up – 30 seconds Strict Pull Up – Max Reps Dip Support – 30 seconds Dip – Max Reps *Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform Max Reps of prescribed exercise.
2015 06 01
A. Jerk - 15min to work up to heavy single for today. Then, 3x3@75% of your heavy single.
B. Front squat - 3x5@75%. Looking for good speed out of the bottom, keeping your elbows high.
C. Not for time (but with minimal rest): 30 KB step-ups (each leg), 40 v-ups, 50 squat jumps w/ empty bar
2015 06 01
Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 5×1 (Use 95% of Back Squat 1 RM from 2015-05-15) Press 5×5
Conditioning
Complete as many rounds as possible in 10-15 minutes (depending on time):
Front Squat – 3 Reps 15′ Rope Climb – 1 Rep Deficit Push Ups – 10 Reps *Use 1.25 x bodyweight for Front Squats. *Perform Deficit Push Ups with feet and hands on 45 lb bumper plates.
2015 06 01
A. Snatch pull x2 + snatch - 1 set of the complex every 2:30 x 5 rounds. During your rest, perform 10 Sotts press with a PVC pipe.
B. OHS - 5RM with 2sec pause in the bottom
C1) 3x10 single arm DB rows
C2) 3x :45 GHD static hold
*alternate C1 & C2, rest as needed
2015 05 29
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Power Clean 8×2 (Use 90% of Power Clean 1 RM from 2015-05-22)
Conditioning
Complete as many rounds as possible in 15 minutes: One Arm DB Power Snatch AHAP – 5 Reps (RT) One Arm DB Power Snatch AHAP – 5 Reps (LT) 135/95 lb Prowler Push – 25 yds
2015 05 28
A1. Clean pulls - 2x2@95, 100, 105% of max clean
A2. Hang clean from just above knees - 15min to work to heavy but perfect set of 2
B. Back squat - 20min to find 3RM
C1. Tabata GHD sit-ups
C2. 30 T-tilts with 45/33# bar (L+R=1)
2015 05 27
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Collegiate
Front Squat 3, 3, 3 Bench Press 5×1 (use 95% of Bench Press 1 RM)
Conditioning
Complete 6 rounds for time:
155/105 lb Thruster – 6 Reps Supine Ring Rows – 12 Reps 2/1.5 pood KB Swings – 12 Reps Rest 45 seconds
*Perform each exercise unbroken. For each broken set, count a 5 burpee penalty to be completed after the workout.
2015 05 27
"Don't have heroes." I never wasted my time trying to emulate someone else. What I did was bust my ass to gain approval from those I felt had earned the right to judge me.
Amateur
Deadlift 1x5 (add 10 lbs to last workout)
Collegiate
Rack Pull 3, 3, 3, 3
Conditioning
Complete for time:
100 yd Sprint Power Clean & Split Jerk – 8 Reps Towel Pull Ups – 12 Reps Power Clean & Split Jerk – 6 Reps Towel Pull Ups – 10 Reps Power Clean & Split Jerks – 4 Reps Towel Pull Ups – 8 Reps 100 yd Sprint *Use 155/105 lbs for Power Clean & Split Jerk. Alternate the leading foot in Split Jerk every rep.
2015 05 25