Tuesday, 7.11.17

By: 0

Amateur

Deadlift 1×5, Add 10 pounds to your last Deadlift workout.

Pull Up 3x Max Reps

Collegiate

Front Squat 2 @ 70%, 2 @ 75%, 4x2 @ 80%, You have been handling some good weight on the front squat. I want doubles @ 80% for speed. Think fast.

Snatch Pull 2. 2. 2. 2. 2, I want the first set done at your final weight of the power snatch from yesterday. Second set add 10 pounds and final two sets get 20 pounds added.

Conditioning

5 sets Dynamic Step Ups - 20 Reverse Med-Ball Too - 5 Sprint - 20 yards Rest 2-3 Minutes between sets

2017 07 10

Monday, 7.10.17

By: 0

Amateur

Back Squat 3×5, Add 5 pounds to your last Back Squat workout.

Press 3×5, Add 2.5 pounds to your last Press workout.

Collegiate

Back Squat 3. 3. 3. 3, For the last 6 weeks we have been using percentages. For today, I want you to work up to a heavy triple on the back squat.

Power Snatch 3. 3. 3. 3, Same deal on the PS - work up to a heavy four.

Conditioning

8 minute cap Max 15 yard Shuttles 3 strict pull up buy in at the top of each minute. You have 8 minutes to get max 15 yard trips. Remember you have a 3 pull up buy in at the top of each minute.

2017 07 09

Friday, 7.07.17

By: 0

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)

Chin Up 3x Max Reps

Collegiate

Snatch Pull 1x2 95%, 1x2 100%, 2x2 105%, 1x2 107.5%

Inclined Dumbbell Press 8. 8. 8. 8

Conditioning

Complete as many sets of the following as possible in 15 minutes. Landmine Push Press-20, Alternate arms as needed. Slide Board Push Ups - 10 right and 10 left Sandbag Shoulder Toss - 5

2017 07 06

Thursday, 7.06.17

By: 0

Amateur

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.

Collegiate

Snatch Warm Up 1. 1. 1. 1. 1

Front Squat 3. 3. 3. 3. 3 I want these to be fast. Like Monday go through the snatch warm up then do a front squat set. Go back to the snatch warm up and another set of front squats. Keep this up for 5 sets. I want the squats to feel fast. The warm up is done with the bar.

Conditioning

Push Up Starts - 10x 15 yards Think about fast hands, getting your first step down quickly then turning it into sprint nice and easy.

2017 07 05

Tuesday, 7.04.17

By: 0

Amateur

Deadlift 1×5, Add 10 pounds to your last Deadlift workout.

Collegiate

Press 5. 5. 5, I want these to be smooth

Neutral Grip Dumbbell Bench 10. 10. 10.

Conditioning

Box Jumps - 50 True Push Ups - 50 Strict Pull Ups - 50 You can break this up into any amount of sets and reps you want.

2017 07 03

Monday, 7.03.17

By: 0

Amateur

Back Squat 3×5, Add 5 pounds to your last Back Squat workout.

Press 3×5, Add 2.5 pounds to your last Press workout.

Collegiate

Clean Warm Up 1 - 1. 1. 1. 1. 1

BacK Squat 3. 3. 3. 3. 3, leave room in the tank. they should be smooth reps Go through the clean warm up then do a back squat set. Go back to the clean warm up and another set of back squats. Keep this up for 5 sets. I want the squats to feel fast. The warm up is done with the bar.

Conditioning

4 Rounds Kettlebell Supported Dead Bug Hands Only - 30 seconds Elevated Single Arm RDLs Right - 10 Kettlebell Supported Dead Bug Feet Only - 30 seconds Elevated Single Arm RDLs Left - 10 Side Pillar Hip Tap to Hip Reach - 5 right/5 left

2017 07 03

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