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 5 RM
Complete as many rounds as possible in 9 minutes. 30/24″ Box Jumps – 9 Reps Straight Bar Dips – 12 Reps 2/1.5 pood KB Swing – 15 Reps
2015 02 25
A) Jerk 5RM, then 2x5@90%
B) OHS pause squat (2-sec pause in bottom) 5RM, then 2x5@90% (no pause on the working sets, perform 5 reps as fast and clean as possible)
C) 14min, :30 work, :30 rest, alternating
Clean grip DL - something you can constantly move for :30 with good form
Wall sit
2015 02 24
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 finding your heaviest triple.
Complete 4 rounds:
50 yard DB Farmer Carry – AHAP Rest as needed 100 yard Shuttle Run Rest as needed
*For the 100 yard shuttle, sprint 25 yards out and back twice, alternating change of direction each round.
then…
Complete for time:
Strict Pull Ups – 50 reps
2015 02 23
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% of 3 RM
Complete 5 rounds.
Push Press – 3 reps Barbell Thrusters – 6 reps Rest 30 seconds Row 30 seconds – max calories Rest 60 seconds
*Use 80% bodyweight for push press and barbell thruster.
2015 02 23
2015 02 22
2015 02 22
2015 02 20
Don't forget to sign up for a 30 minute massage with Missy on Saturday. Time slots are on the White Board
***Warning, Rope Climbs today come with long socks and long pants***
Power Clean 5×3 (add 2.5 lbs to last workout) 3 x Max Chin Ups
Power Clean 4×4 (add 2.5 lbs to last workout) 3 x Max Chin Ups
Complete as many rounds as possible in 15 minutes. Rope Climb – 1 Rep Push Press – 5 Reps Burpee Box Overs – 5 Reps Rope Climbs – 2 Reps Push Press – 5 Reps Burpee Box Overs – 5 Reps Rope Climbs – 3 Reps Push Press – 5 Reps Burpee Box Overs – 5 Reps… *Use 70% of bodyweight for Push Press. Increase the Rope Climbs by 1 Rep at the start of each round.
2015 02 20
Don't forget to sign up for a 30 minute massage with Missy on Saturday. Time slots are on the White Board
***Warning, Rope Climbs tomorrow come with long socks and long pants***
Sprint 25 yards from Push Up Start position x 5
Sprint 25 yards from Supine Start position x 5
Rest as needed between efforts.
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Floor Press 5, 5, 5, 5 On the minute for 10 minutes complete: Front Squat – 3 Reps @ 80% 5 RM from 2015-02-02.
2015 02 18
2015 02 17
