Scary thought
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 (start your first set at 75-80% of 1RM) Press 5 RM
Complete 5 rounds: Barbell Walking Lunges @ 35%- 40% of 1 RM Squat (6 each side) – 12 reps Dynamic Push Ups - 12 reps Sprint 100 meters
2014 06 22
Complete as many rounds as possible in 15 minutes: 185 lbs Power Clean – 3 reps 3 rounds of the following: Pull Ups – 5 reps Push Ups – 10 reps Air Squats – 15 reps For each round, perform 3 power cleans then 3 rounds fo 5 pull ups, 10 push ups and 15 air squats or 3 rounds of “Cindy”.
2014 06 19
2014 06 19
Barry says hi, and he hopes to be back in soon.
Complete 10 rounds: 50 yards *Rest 45 seconds between sprints
Complete as many rounds as possible in 15 minutes: Ring Pull Ups – 10 reps 225 lbs Back Squat - 10 reps 50 lbs Ball Slams – 10 reps
2014 06 18
2014 06 18
Deadlift 5 RM (add 10 lbs to last workout)
4 ” Deficit Deadlift 3 x max reps @ 90% of 3 RM from last Tuesday
Complete 6 rounds: 25 lbs Weighted Pull Up – Max Reps 180 lbs Prowler Push – 25 yards
2014 06 16
2014 06 16
Drake warming up for the Indiana North All-Star Team this past weekend.
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 3 RM (rest 3-5 minutes) During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″ Squat 3 RM (rest 3-5 minutes) During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″ Squat 3 RM (rest 3-5 minutes) During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″ *you can add weight, take off or stay the same for the 3 RMs, just remember we rather find your 2 RM than your 4 RM. *you had the same format last week but with 5RMs. Come in with a plan of attack based off of last week Press 5 RM
Complete as many rounds as possible in 12 minutes: 45/35 lbs Overhead Walking Lunge – 30 reps (15 RT/ 15 LT) Dynamic Push Ups – 15 reps
2014 06 15
Saturday 6-14-13 I SWEAR TO G** I POSTED THIS ON THURSDAY AFTERNOON I DONT KNOW WHAT HAPPENED
2014 06 14
Power Clean 5×3 (add 2.5lbs to last workout) Strict Chin Ups 3 x max reps
Power Clean 5×3 @ 90% of 3 RM Weighted Chin Ups 3 x max reps with 25/15 lbs
Death By Ball Slam + 2 Burpee Buy In Perform 1 ball slam the 1st minute, 2 ball slams the 2nd minute, 3 ball slams the 3rd minute and so on until you cannot complete the required reps within the minute. *At the top of each and every minute do 2 burpees before starting your ball slams. Focus on landing flat footed, toes forward and in the athletic position throughout your burpees.
2014 06 12