Is it just me or because of the shadows does it look like Jon is floating? Thats some next level shit.

Amateur

Deadlift 5 RM (add 10 lbs to last workout) Strict Chin Ups 3 x max reps

Collegiate

Deadlift 5 RM Weighted Chin Up 5 RM

Conditioning

Complete 3 rounds: 1 Muscle Clean to Push Press…2 Muscle Cleans to 2 Push Presses…3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds. *Each muscle clean must start on the ground

Video of a Muscle Clean

2014 12 15

Monday, 12.15.14

By: Carl Case 0

Amateur

Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 5 lbs to last workout)

Collegiate

Squat 5 RM Press 5 RM

Conditioning

Complete 7 rounds: False Grip Pull Ups on Rings or False Grip Ring Rows – max reps Hollow Rocks – 10 reps

Hollow Rock Prg 1 Hollow Rock Prg 2

2014 12 14

Saturday 12-13-14

By: Carl Case 0

A) clean pull + clean - 2x2@80%, 2x2@85%, 1x1@90%, 1x1@95% B) back squat - 3x4@80%, 1 max set at 70% C) 8min abs - 2x through V-ups Plate ground to overhead Partner med ball sit-ups Med ball over shoulder

2014 12 13

Friday, 12.12.14

By: Carl Case 0

Conditioning

On the minute Complete the following on the minute for 12 minutes: Power Clean @ 225/150 lbs – 1 rep CTB Pull Ups – 5 reps

2014 12 11

Thursday, 12.11.14

By: Carl Case 0

Amateur

Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Press 5 RM

Conditioning

For time: Backs Squats @ body weight – 30 reps Full Gasser – 1 rep Burpees – 10 reps

2014 12 10

Wednesday 12-10-14

By: Carl Case 0

Carl found a semi-local competition that sounds like it would be fun!! Check it out and let me know if you'd be interested in going: https://www.facebook.com/events/1663342330559480/ A) 15min to find push press 1RM B) OHS - 12 min EMOM - alternating :20 top of push-up hold/:20 wall sit @ parallel, 3 OHS @ 70% of 1RM C) 4 rounds: 2:30 to perform: 250m row, 8 burpees, max push press at 60% of 1RM with remaining time. 1:00 rest.

2014 12 10

Tuesday, 12.09.14

By: Carl Case 0

Amateur

Strict Pull Ups 3 x max reps

Collegiate

Weighted Pull Ups 5, 5, 5, 5, 5

Conditioning

Complete 10 rounds for time: 50 yard prowler push 180/120 lbs Evil Wheels – 10 reps

2014 12 08

Monday 12-8-14

By: Carl Case 0

A) 20 to work up to heaviest set of : Hang snatch from blocks (2"above knee) + hang snatch from hip B) front squat - 2x3@80%, 2x3@85% of 1RM C) 10 rounds (AHAP, use same arm for 1 whole round at a time) 4 kb cleans 6 kb step ups 20' forward, 20' backward waiter's walk

2014 12 08