2015 04 24
Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
1 Power Clean + 1 Hang Power Clean Weighted Pull Up 2 RM *Collegiate take 20 minutes to find your heaviest complex. You may not drop the bar between Power Clean and Hang Power Clean.
Complete for 5 Rounds for time: DB Power Snatch AHAP – 4 Reps Right 5-10-5 Yd Sprint – 1 Right Rest :30 seconds DB Power Snatch AHAP – 4 Reps Left 5-10-5 Yd Sprint – 1 Left Rest :60 seconds
2015 04 23
2015 04 22
Don't forget to preorder your Summer Swag!
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Close Grip Bench Press 5, 5, 5 Barbell Lunges 4×6 each *For Barbell Lunges use 80% of bodyweight.
Complete 2 Rounds: 55/35 lb DB Thrusters – 1 Minute Max Reps Rest 1 Minute Dynamic Push Ups – 1 Minute Max Reps Rest 1 Minute 40/30 lb Ball Slams – 1 Minute Max Reps Rest 1 Minute 20″ Burpee Box Jumps – 1 Minute Max Reps Rest 1 Minute
2015 04 22
Deadlift 1x5 (add 10 lbs to last workout)
Rack Pull 5, 5, 3, 3, 3 *Collegiate work up to a heavy set of 5 and continue to add weight until you’ve reached your heaviest triple for the day.
Complete 5 Rounds for time: 135/95 lb Power Snatch – 6 Reps KB Walking Lunge – 20 yds Strict Chin Up – 12 Reps *For Walking Lunge, use 1.5 pood KB in each hand.
2015 04 20
Warm-up: Burgener warm-up
A. Snatch pull + snatch - work up to a technically sound set of the complex. This is a good way to work on speed through the hips on the 2nd pull!
B. Front squat - 5 reps each at 85, 90, 95% of 5RM (you should have a 5RM from 2/23/25, otherwise estimate). Then 1 drop set of max reps at 85%.
C. 12 min AMRAP of:
3 DB snatch high pulls, 3 DB snatches, 3 DB OHS (do all reps on the right)
3 DB snatch high pulls, 3 DB snatches, 3 DB OHS (do all reps on the left)
30 Russian twists (45/25)
2015 04 20
Attention everyone I need everyone to where their Wade's Army shirt to Tuesday's class. We have been enlisted to get a group photo to help Wade's Army and Power Athlete HQ plug 30 Days for Wade.
40 yd x 4-7 Efforts
*After a thorough warm up, sprint the given distance with max effort resting as needed between attempts. When times begin to slow, the workout is over as is the reason for the rep ranges.
Post fastest 40yd sprint time to comments.
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Squat 10 RM
Press 5, 5, 5
2015 04 19
Master's Athlete Amy will be coaching today! Woohoo!!
A) Power clean 1RM - no squishy landing position! Hit the landing and be firm about it.
B) Back squat - 20min to find 2RM with 2-sec pause in bottom.
C) 8 min super fantastic core extravaganza! - 1:00 at each station, 2 times through: 1) GHD back extensions w/ 5 second static hold, 2) plank elbow touches, 3) T2B, 4) flutter kick
2015 04 16
Power Clean 5×3 (add 2.5 lbs to last workout) Chin Ups 3 x Max Reps
Power Snatch 2, 2, 2, 2, 2 Ring Pull Ups 3 x Max Reps
Complete 5 Rounds of: Every 90 Seconds complete 365/245 lb Deadlift – 4 Reps Dips – Max Reps
2015 04 16
Back Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Front Squat 5 RM Bench Press 5 RM
Complete for time: Barbell Thruster – 9 Reps Toes to Bar – 19 Reps Barbell Thruster – 6 Reps Toes to Bar – 16 Reps Barbell Thruster – 3 Reps Toes to Bar – 13 Reps
*Use 85% of bodyweight for Barbell Thrusters unless bodyweight exceeds 225 lbs, then use 185 lbs for Thrusters. This should be HEAVY!
2015 04 15