Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Front Squat 5 RM Push Press 1, 1, 1, 1, 1
9, 6, 3 reps of: Power Clean Front Squat Dips Rest 3 minutes between rounds.
*Amateurs use 60% of last set of 5 back squat from today. *Collegiate & Professional use 70% of your 5 RM front squat.
2015 02 08
2015 02 08
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 4×4 *Collegiate l use 70% of 1 RM Power Clean from 2015-01-06. We will be progressing these so start with a weight that looks and feels fast.
Complete 4 rounds: 2/1.5 pood KB Swings – 15 reps 5-10-5 yard shuttle left
Rest 60 seconds
2/1.5 pood KB Swings – 15 reps 5-10-5 yard shuttle right
Rest 60 seconds
2015 02 06
2015 02 06
2015 02 05
2015 02 03
Deadlift 5 RM (add 10 lbs to last workout)
Power Snatch 8×2
Complete 6 rounds for time: Chin Ups – 7 reps 40/30 lb Ball Slams – 9 reps Row – 200m
Rest 30 seconds between rounds.2015 02 03
2015 02 02
As of now the afternoon classes are still on, keep an eye on the main blog/Facebook page for any changes.
Amateur
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 5, 5, 5
Press 1 RM
Conditioning
Complete as many rounds as possible in 8 minutes:
Broad Jumps – 4 reps
Handstand Pushups – 8 reps
2015 02 01
2015 01 30
