Power Clean 5×3 (add 2.5 lbs to last workout)
Power Snatch 5×2 @ 90% 2RM from 2015-03-17
10, 8, 6, 4, 2 Reps of:
Power Cleans @ 75% of 1 RM Farmer’s Walk AHAP – 50 yd
*Search out the heaviest set of impliments you can find and walk 25 yards out and 25 yards back. *After each set of power cleans, perform 1 farmer’s walk.
2015 03 26
Savannah will be filling in for me for the next two days. I will be out of town for Em's brother's wedding. Thanks again Savannah, you are awesome!
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, 5 Front Squat 3 RM, Max Reps @80%
Complete 5 Rounds for time: Barbell Walking Lunges @ 35%- 40% of 1 RM Squat – 12 Reps (6 each side) Dips – 12 Reps Sprint – 100 yds
2015 03 25
Man, I missed you guys last week! But have no fear, I am back, and you're stuck with me for a while. Next Saturday (4-4-15) is max out day!! We're hitting some 2RMs this week to help give us an idea of where we are at. Next cycle will be loads and loads of skills and drills - we'll be going back to the basics for a few weeks! (NOTE: that does not mean "take it easy for a few weeks"...) :)
A) 2RM jerk, 3x3@90%
B) 2RM OHS, 3x3@90%
C1) *I remember how sore you guys were after these last time! So if you are doing the Open and are concerned about destroying your abs/hamstrings, scale it back* 3x12 3-sec negative GHD sit-ups
C2) 3x12 stiff-legged DL (try to increase weigh from 3/4, even if it's 2.5 or 5#)
2015 03 25
Deadlift 1x5 (add 10 lbs to last workout)
Deadlift 3 RM
Complete using the least number of sets possible. Pull Ups – 100 Reps
2015 03 23
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 4, 4, 4, 4 Press 3 RM, Max Reps @75% 3 RM
Complete 4 Rounds for time:
55/35 lb One Arm DB Thruster RT – 7 Reps 55/35 lb One Arm DB Power Snatch RT – 7 Reps 25 yd Burpee Broad Jump 55/35 lb One Arm DB Thruster LT – 7 Reps 55/35 lb One Arm DB Power Snatch LT – 7 Reps 25 yd Burpee Broad Jump
2015 03 23
A) Power snatch - 2 RM, 3x2@90%
B) Front squat - 2RM, 3x2@90%
C) 3 rounds (make every rep explosive!): 10 no push-up burpees, 10 box jumps (land in quarter squat, don't stand up until your base is solid), 30 second plank (this should be a tough :30!)
2015 03 23
A) Hang clean - 3RM, then 2x3@90%
B) Back squat - 3RM with 2-sec pause in bottom, 2x3 @90% no pauses
C) 12min EMOM: ODD - 2 clean grip DL + 2 clean pulls + 2 cleans... EVEN - 10 ball slams (I know our ball slam supply is dwindling, so if you need to do a 20# ball standing on a box, do that)
2015 03 20
2 x 20 Meter Sprints (rest 20 seconds between efforts) Rest 30 seconds then…
4 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts) *take 10 meters to accelerate, you should be full speed by the time you hit your start.
"Kalsu"
On the minute complete: Burpees – 5 Reps 135/95 lb Barbell Thrusters – Max Reps
The goal is to complete 100 Thrusters. *At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
2015 03 19
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Barbell Step Ups 4×6 each side Floor Press 3, 3, 3, 3, 3
Complete 10 rounds for time:
225/150 lb Ground to Overhead – 3 Reps Evil Wheels – 10 Reps
*Ground to Overhead = Use anyway possible to take the bar from ground to overhead. This could include a power clean and jerk, clean and jerk, reverse curl to press, snatch, levitation, or anyway you are able.
2015 03 18
A) Push press 3RM, then 2x3@90%
B) OHS - 3RM, then 2x3@90%
C) 3 rounds (:45 work, :15 rest):
Max push press (75/45)
Max reps jumping squats (no weight)
Max reps K2E/TTB
2015 03 17