Amateur
Press 3×5, Add 2.5 pounds to your last Press workout.
Collegiate
Push Press 3 RM
Conditioning
For time: Back Squats @ body weight – 30 reps 1000 meter row Burpees – 30 reps
2017 04 30
Amateur
Power Clean 5×3 (add 2.5 lb to last workout)
Collegiate
Power Snatch 2 RM
Overhead Squat 1 x max reps @ 2 RM PS
Conditioning
Complete 4 rounds for time: 2/1.5 pood KB Swings – 10 reps Squats with KB in rack position RT – 10 reps 25 yard One Arm Farmer Walk w/ KB in rack position RT 2/1.5 KB Swings – 10 reps Squats with KB in rack position LT – 10 reps 25 yard One Arm Farmer Walk with KB in rack position LT
*Challenge yourself and don't set the kettlebell down until finishing the entire right side. Take a breather and then do the same for the left side.
2017 04 27
Amateur
Back Squat 3×5, Add 5 pounds to your last Squat workout.
Collegiate
Back Squat 5×3 @ 90% of 3 RM from Monday
Conditioning
The Volkswagen 4.0 15, 12, 9 reps of: Bench Press @ bodyweight + 5 lbs Weighted Pull Ups w/ 50/35 lbs * For a lot of us standard Volkswagen is hard enough. For this version try to go a little above what you do on standard Volkswagen for bench. If you're able to do pull ups well, then try to add some weight to your pull up even if its 2.5 pounders in your pockets. Challenge that vertical pull.
2017 04 26
Amateur
Deadlift 1×5, Add 10 pounds to your last DL workout.
Collegiate
Power Clean 1, 1, 1, 1, 1
Conditioning
COMPLETE 2 ROUNDS FOR TIME: 185/125 lb Hang Power Clean – 5 reps Sprint 100 yards 135/95 lb Push Press – 10 reps Sprint 80 yards Russian KB Swing 2/1.5 pood – 20 reps Sprint 60 yards 40 lb Ball Slam – 30 reps Sprint 20 yards Rest 3 minutes between rounds.
2017 04 24
A. Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1x2, 95%x1
B. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, 95% x 1+1
C. Snatch Pull – 100%x2, 105%x2, 110%x2, 110%x2, 85%x2
D. Weighted Planks - 3 x 30-60sec
*Increase BOLD weights if you feel good
2017 04 24
A. Snatch from Power Position – 70%x2, 75%x1, 80%x1, 70%x2, 75%x1, 80%x1
B. Power Clean + Power Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 70% x 1+1, 75% x 1+1, 80% x 1+1
C. Front Squat – 75% 3x2
D. 2-Arm DB Overhead Carry - 3 x 50m
2017 04 24
A. Snatch - 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, HS
B. Clean & Jerk - 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1 x 2
C. Front Squat – 75%x2, 80%x2, 85%x2
D. Hanging Leg Raise - 3 x 10-20
2017 04 24
2017 04 24
A. Snatch from Power Position – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1 x 3 sets
B. Power Clean + Power Jerk – 70% 5x2
C. Snatch Pull – 90% 3x2
D. Weighted Sit-up - 3 x 10-15
2017 04 24
Amateur
Back Squat 3×5, Add 5 pounds to your last Squat workout.
Collegiate
Back Squat 3 RM
Press 3 x max reps @ 80% of 5 RM from Thursday
Conditioning
Complete for time: DB/KB Step Ups – 50 reps (25 RT/ 25 LT) Dynamic Push Ups – 100 reps Double Unders – 150 reps *Can be broken up into any sets and reps possible.
2017 04 23