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 5 RM
Complete 5 Rounds.
40 yd Sprint 2/1.5 pd KB Swing – 11 Reps
-Rest 60 Seconds-
30 yd Sprint Strict Handstand Push Up – 11 Reps
-Rest 45 Seconds-
20 yd Sprint Broad Jump – 5 Reps
-Rest 30 Seconds-
2015 03 08
Weeks Results (3.02.15 – 3.06.15)
Sorry guys missing Monday's Results
2015 03 08
If you are doing the open workout before this class, push the open workout hard and be reasonable with yourself. We can adjust the percentages/reps/etc based on how taxed your body is.
A) Power clean - 5RM, then 2x5@90%
B) Back squat - warm up to 5RM from last week. 3x3 at that weight with 2-sec pause in bottom
C) Alternating tabata: lat pull downs and stationary dips
2015 03 06
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 4×4 (add 2.5 lbs to last workout)
Complete 4 Rounds on alternating minutes.
135/95 lb Barbell Thruster – 7 Reps Chin Up – Max Reps
55/35 lb Russian Twists – 30 Reps Pillar Hold
*On minute zero, complete Barbell Thrusters and max Chin Ups. On minute 1, complete Russian Twists and Pillar Hold until the start of minute 2. Repeat continuously until 4 Rounds (8 minutes) have elapsed.
2015 03 05
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 On the minute for 10 minutes complete: Front Squat – 3 Reps @ 85% 3 RM from 2015-02-16.
Complete 2 rounds for time.
Row 200 Meters Push Ups – 50 Reps Row 200 Meters Rest 90 Seconds
Rest as needed, then…
Complete 2 rounds for time.
Row 100 Meters Dips – 25 Reps Row 100 Meters Rest 60 Seconds
2015 03 04
Sorry about the missed post on Monday- I was knock out with the flu. All better now!
A) Push press - 5RM, then 2x5@90%
B) OHS - 5RM, then 2x5@90%
C1) 3x10 3-sec negative GHD sit-ups
C2) 3x10 stiff legged DL (pick a weight you can move smoothly x10)
2015 03 04
Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Power Snatch 8×2 – Use 90% of Power Snatch 2 RM from 2015-02-10 Pull Ups 3 x Max Reps
Complete 4 Rounds for time. 1.5/1 pd KB Power Snatch Right – 6 Reps 1.5/1 pd KB OH Farmer Carry Right – 20 Yards Burpee – 12 Reps 1.5/1 pd KB Power Snatch Left – 6 Reps 1.5/1 pd KB OH Farmer Carry Left – 20 Yards Burpee – 12 Reps
2015 03 02
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 5 RM Press 3×5 *Collegiate and Professional: 85% of your 3 RM from 2015-02-09 for Press.
Complete as many rounds as possible in 12 minutes of: 135 lb Front Rack Walking Lunges – 10 Reps Supine Ring Rows – 10 Reps 40/30 lb Ball Slams – 10 Reps
2015 03 02
BIG thank you to Amy for coaching this morning!! :) I'll be back Wednesday - lift some heavy stuff while I'm gone!
A) 5RM hang clean - stay connected! For some of you this will be a grip strengthening exercise as much as a hang clean strength exercise. And that's okay!
B) Back squat - 5RM, then 2x5@90%
C) Accumulate 50 V-ups, 50 GHD back extensions (or Supermans with 3-sec hold), and 50 Russian twists (R+L=1). Divide up as necessary to accommodate having just 2 GHD machines!
2015 02 27
Today Mike will be filling in for me. I am on my way to St. Louis for the first High School rugby tournament of the year. Thanks again for covering my class Mike!
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 4×4 (add 2.5 lbs to last workout)
10,9,8,7,6,5,4,3,2,1 Reps of: Chin Ups Front Squat *Under 200 lbs, use 185/125 lbs for Front Squat. *Over 200 lbs, use 225/150 lbs for Front Squat.
2015 02 26