Monday, 6.05.17

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

I want you to keep each of these lifts light and fast. While we are pyramid up, I don’t want you to struggle.

Bent Over Row 5. 5. 5. 5. 5

Push Press 5. 5. 5

Conditioning

10 Minutes AMRAP (Right) Single Arm Dumbbell Power Snatch - 7 reps (Right) Single Arm Dumbbell Walking Lunge - 25 yard (Left) Single Arm Dumbbell Power Snatch - 7 reps (Left) Single Arm Dumbbell Walking Lunge - 25 yard

2017 06 05

Friday, 6.02.17

By: 0

Amateur

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

Chin Up 3x Max Reps

Collegiate

Clean Pull 1×3 100%, 1×3 105%, 3×3 107.5%

Close Grip Bench 4RM, 1x Max Reps @ 80%.

Conditioning

Complete as many sets of the following as possible in 15 minutes. Go heavy. Russian Kettlebell Swing - 10 Bear Crawl w/ KB Push - 15yds Russian Twist- 10

2017 06 01

Thursday, 6.01.17

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

Back Squat 1×4 70%, 4×4 80% Keep the same weight you squatted on Monday for the 4s. If you went too heavy and we were unable to get all four sets of four, cut the weight. If you got all 16 reps, but it felt heavy, don’t worry it won’t in a few weeks.

Power Clean 1×4 70%, 1×4 75%, 3×4 80%

Conditioning

10. 9. 8. 7. 6. 5. 4. 3. 2. 1 Ball Slams Dips

2017 05 31

Tuesday, 5.30.17

By: 0

Amateur

Snatch Warm Up 2x Through (5 Snatch GripDeadlift + 5 Stiff Leg Snatch Grip Deadlift + 5 Hang Muscle Snatch + 5 Snatch Grip Push Press+ 5 Overhead Squat +5 Good Mornings) Start with bar for set one, then add weight on set 2.

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

Collegiate

Back Squat 1x3 70%, 3x3 80%

Push Press 5. 5. 5 Work up to a challenging 5 reps.

Conditioning

Complete as many sets of the following in 10 minutes. Static Dip Holds - 30 seconds Get Up Sit Up - 3 right and 3 left

2017 05 30

Saturday 6.3.17

By: 0

A. Snatch Pull + Snatch – 70% x 1+1, 75% x 1+1, 80% x 1+1, (75% x 1+1, 80% x 1+1, 85% x 1+1)2, 1+1RM B. Clean & Jerk - 2+1 or 1+2 (double your weaker lift) – 70%, 75%, 80%, (75%, 80%, 85%)2, 2+1/1+2RM C. Back Squat – 73%x6, 78%x4, 83%x3, 70% x Max Reps (not to failure) D. Box Jump – 3x5

2017 05 29

Monday 5.29.17

By: 0

Happy Memorial Day!!!   I'll be in at 7am, but you can lift from 7-11am  
A. Block Snatch (Knee) – 73%x3, 76%x2, 79%x1, 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, HS B. Snatch Deadlift on Riser – 90%x 1x5 95%x 2x5 C. Overhead Squat (weight by feel - try to beat last week's weights) – 3x5 D. Snatch Push Press (weight by feel - try to beat last week's weights) – 5x4

2017 05 29

Monday, 5.29.17

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

Front Squat 1x4 70%, 4x4 80%, If you are missing reps, then cut the weight to get all your reps. I need you to get all the reps.

Power Snatch 1x4 70%, 1x4 75%, 2x4 80%

Conditioning

12 minute cap Max Towel Pull Ups, Every time you break, complete 8 Seated Med Ball Throws with (20/14 pounds)

2017 05 29

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