Squat 3×5 (add 5 lbs to last workout)
Weighted Barbell Step Up 6, 6, 6, 6 (3 each side)
Complete 6 rounds for time:
185/125 lbs Anyway Overhead – 3 reps Pull Ups (Chest to Bar) – 6 reps Push Ups (Clapping) – 9 reps
2014 11 24
2014 11 23
2014 11 23
Power Clean 5×3 (add 2.5 lbs to last workout)
4″ Deficit Deadlift 5×1 @ 3 RM from last Friday
Complete 5 rounds: You have 60 seconds to complete the following: 2 pood Russian KB Swings – 30 reps
*Rest 60 seconds between rounds. *If you complete the 150 swings in the allotted 5 minutes count a pass. If you don’t, count a fail.
2014 11 21
2014 11 21
Squat 3×5 (add 5 lbs to last workout) Bench 3×5 (add 2.5 lbs to last workout)
Front Squat 8×3 @ 70% of last set of 1 rep from Monday Press 3×5 @ 90% of last set of 5 reps on Monday
Complete the following: Tabata Sledgehammer Strikes Rest 1 minute Tabata Burpees Rest 1 minute Tabata Sledgehammer Strikes
2014 11 19
2014 11 19
Deadlift 5 RM (add 10 lbs to last workout)
Hang Power Snatch 5, 5, 5, 5
Complete 5 rounds:
60 seconds – Max Reps 2 Arm KB Push Press w/ 1.5/1 pood 60 seconds – Max Reps Vertical Pulls
Rest 60 seconds between rounds.
2014 11 17
2014 11 17
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 1, 1, 1, 1, 1 Press 5 RM
Complete 6 rounds: Sprint 200 meters, unfortunately this will have to be done via a shuttle format *Rest 2 minutes between rounds.
2014 11 16
