A few more Testers:
*NOTE: Saturday we will be closed unless you want to hit a few reps in from 7-8am only done by 8am PROMPTLY ;)
A. Overhead Squat - 1RM
B. Hang Power Clean - 5RM
C. Max Sorenson Test @ 20/33% of BW
2017 08 21
2017 08 21
Back Squat 3×5, Add 5 pounds to your last Back Squat workout.
Walk Outs 2x 10 seconds, after your last 3x5 add an additional 10% to the bar, you are simply going to walk the bar out as if you were going to squat, but just stand their for 10 seconds. This is to get you ready for you singles next week.
Press 3×5, Add 2.5 pounds to your last Press workout.
Back Squat 2. 2. 2. 2
Walk Outs 2x 10 seconds, after your last set of 2 add 105% of your 1RM onto to the bar, you are simply going to walk the bar out as if you were going to squat, but just stand their for 10 seconds. This is to get you ready for you singles next week.
Push Press 5. 5. 5 .5 Work up to a heavy 5 reps
3 Rounds 25 yard Sled Drag Forward 25 yard Sled Drag Backward 30 second Static Pillar Hold 10 Med-Ball to Toes
2017 08 21
Power Clean 5×3 (add 2.5 lbs to last workout)
Chin Up 3x Max Reps
Back Squat 1x3 @ 70%, 1x3 @ 80%, 3x1 @ ? (go for a heavy single, you have 3 shots)
Power Clean 1x3 @ 70%,1x 3 @ 80%, 3x2 @ ? (got for it)
5 Sets of 30 Second Iron-Man Hold 25 yard Sled Drag 25 yard Reverse Sled Drag
2017 08 17
Back Squat 3×5, Add 5 pounds to your last Squat workout.
Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout.
Snatch Deadlift 3. 3. 3. 3. 3, work up to a heavy 3
Slight Incline Dumbbell Bench 12. 12. 12. 12, use a neutral grip
5 X 30 seconds - max calories Assault Bike 2 minutes rest between sets. *** we did this a few weeks ago, lets see if you can beat by a couple calories since you know what is capable
2017 08 16
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Pull Up 3x Max Reps
Front Squat 1x3 @ 70%, 1x3 @ 80%, 3x1 @ ?, go for a heavy single
Bench Press 5RM, 1x Max reps @80% of 5RM
4 Rounds done with a partner Manual Resistance Hamstrings + Dynamic Push Ups - 3 Reverse Med-Ball Toss - 3 5-Way Upper Body Plyo Circuit - 5 reps each direction *** On the Med-Balls error on the lighter side of things. Speed is the name of the game
2017 08 14
2017 08 14
2017 08 14
2017 08 14
2017 08 14