Friday, 4.28.17

By: 0

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.

Thursday, 4.27.17

By: 0

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.

Tuesday, 4.25.17

By: 0

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.

Monday, 4.24.17

By: 0

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.