Deadlift 5 RM (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Power Snatch 2 RM Weighted Pull Ups 2, 2, 2, 2, 2
Complete as many rounds as possible in 10 minutes.
30/24″ Box Jump – 6 Reps Supine Ring Row – 8 Reps 40/30 lb Ball Slams – 10 Reps Ring Push Ups – 8 Reps
2015 03 16
A) Hang snatch - 3RM, then 2x3@90%
B) Front squat - 3RM with 2-sec pause in bottom, 2x3@90% with no pause
C) 8 rounds AHAP: 10 KB step ups, 8 KB snatches, 25' waiter's walk forward, 25' waiter's walk backwards*
*alternate arms on the waiter's walk each round so that you perform 4 complete walks with each arm by the end.
2015 03 15
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Front Squat 3 RM, 1 x Max Reps at 90% Push Press 2, 2, 2, 2, 2
Complete one sprint on the minute for 12 minutes:
Sprint – 80 yds
2015 03 15
2015 03 15
A) Clean - 3RM, 2x3@90%
B) Back squat - 3RM, 2x3@90%
C) 3 sets, no rest: 250m row (hard pulls), 30 butterfly sit-ups (use weight if desired), 10 side plank hip taps w/ 3sec hold (each side)
2015 03 12
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 4×4 (add 2.5 lbs to last workout)
Complete 6 Rounds of the complex.
185/125 lb Hang Power Clean – 5 Reps 185/125 lb Front Squat – 7 Reps 185/125 lb Push Jerk – 3 Reps
*Each complex must be completed unbroken. Rest as needed between rounds. **For every bar drop mid-complex the penalty is 10 burpees to be completed after the workout.
2015 03 12
A) Jerk 3RM, then 2x3@90% **use jerk boxes if you cannot catch on the shoulders safely
B) OHS - 3RM with 2-sec pause in bottom, then 2x3@90% with no pause
C) 5 rounds MAX EFFORT, 1:00 rest between rounds. 5 lunge-lunge-air squat (push-back lunges) w/ KB, 10 American KB swings (55/35)
2015 03 10
Working on the separation on the the hips an shoulders along the Y-Axis with banded rotational lunges
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Squat 3, 3, 3, 3, 3 Bench Press 3 RM
Complete one round at the start of each minute for 12 minutes.
Odd Minutes: 5-10-5 Yard Shuttle – Right 50 lb Single Arm DB Thruster – 11 Reps Right
Even Minutes: 5-10-5 Yard Shuttle – Left 50 lb Single Arm DB Thruster – 11 Reps Left
2015 03 10
Seated Box Jump Find Seated Box Jump 1 RM
Single Leg Bounding Perform 4×10 on each leg
*Single leg bounding is essentially 10 continuous single led broad jumps. The focus is minimizing ground contact time while maximizing distance. Strength
Deadlift 5 RM (add 10 lbs to last workout) Towel Pull Ups 3 x Max Reps
Rack Pull 5, 5, 3, 3, 3 Towel Pull Ups 3 x Max Reps
2015 03 09
A) Snatch - 3RM, then 2x3@90 **keep in mind these are technical 3RMs this cycle. If it's not pretty, don't count it. Re-do it until it is!
B) Front squat - 3RM, then 2x3@90%
C) 12min EMOM: ODD: (complex) 2 snatch DL + 2 high pulls + 2 hang snatches @ 80% of today's 3RM. EVEN: Russian twist x 20 (45/25#) (R=1, L=2, R=3, etc.)
2015 03 09
