Amateur
Power Clean 5×3 (add 2.5 lb to last workout)
Collegiate
Hang Power Clean 3. 3. 3. 3. 3
Conditioning
12 min AMRAP 25yd Prowler Push 6 Chin Ups
2017 04 20
Amateur
Bench Press 3×5, Add 2.5 pounds to your last Bench workout.
Collegiate
Press 5 RM
Conditioning
Complete 8 rounds: Front Squats @ 75% of 1 RM – 3 reps 20 yard Flying Start – 1 rep *For flying starts, take 10 yards to accelerate, you should be at full speed by the time you start the 20 yards. *Rest 3-4 minutes between rounds.
2017 04 19
Amateur
Deadlift 1×5, Add 10 pounds to your last DL workout.
Collegiate
Deadlift 3×3 @ 90% of 3RM from last Tuesday
Conditioning
Complete: KB/DB Step Ups – 30 reps Rigt, 30 reps Left Strict Pull Ups – 50 reps Banded Good Mornings – 100 reps *Set up your Step Up box height so that the crease of your hip is just below parallel. Focus on using the hamstring of your leg on the box to pull yourself up. Do not use the bottom leg for a drive. *This workout can be broken up in any amount of sets and reps.
2017 04 17
A. Snatch – 70%, 75%, 80%, 85%, 90%x1x2, 95%
B. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1,
C. HS Clean Pull – 100%x2, 110%x2, 110%x2, 85%x2
D. Weighted Planks - 3 x 30-60sec
Increase BOLD weights if you feel good
2017 04 17
A. High-Hang Snatch – 70%x2, 75%x2 x 5 sets
B. Power Clean + Power Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1 x 5
C. Front Squat – 75% 3x2
D. Hanging Leg Raise - 3 x 10-20
A. Snatch from Power Position – 70%x 5x1
B. Power Clean & Jerk – 70% x 1+1 x 5
2017 04 17
A. Snatch from Power Position – 70%x 5 x 2
Comp Team
B. Power Clean + Power Jerk – 705 x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, 90% x 1+1, 90% x 1+1
C. Snatch Pull – 95% x 2, 100%x2, 105%x2
D. 2-Arm DB Overhead Carry - 3 x 50m
Increase BOLD weights if you feel good
A. Snatch – 70% x 1, 75% x 1, 80% x 1 x 3
B. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1
C. Snatch Pull – 90% 3x2
D. Front Squat – 75%x2, 80% x 1, 85% x 1
E. Plank - 3 x 20sec
2017 04 17
2017 04 17
A. Snatch – 70%, 75%, 80%, 85%, 90%, 90%, 90%
B. Clean & Jerk – 70% x 1+1, 75% x 1+1 x 5
C. Back Squat – 75%x2, 80%x2, 85%x2
D. Weighted Sit-up - 3 x 10-15
COMP TEAM
A. Snatch – 70% x 1, 75% x 1, 80% x 1, 85% x 1 x 3
B. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1
C. Clean Pull – 85%x2, 90%x2, 95%x2
D. Back Squat – 70%x2, 75%x2, 80%x2, 85%x2
E. Crunches - 3 x 15-30
2017 04 17
Amateur
Back Squat 3×5, Add 5 pounds to your last Squat workout.
Press 3×5, Add 2.5 pounds to your last Press workout.
Collegiate
Front Squat 1 RM
Bench Press 3 x max reps @ 1 RM Floor Press
Conditioning
Complete 6 rounds for time: Dumbbell Walking Lunge @ – 12 reps (6 RT/ 6 LT) Sprint 25 yards – 1 rep Dips – 12 reps
2017 04 16
Amateur
Power Clean 5×3, Add 2.5 lb to last Power Clean workout
Collegiate
Hang Power Clean 1 RM
Conditioning
Complete 2 rounds: Push Ups in 2 minutes – max reps Rest 2 minutes Chin Ups in 2 minutes – max reps Rest 2 minutes Row in 2 minutes – max calories Rest 2 minutes
2017 04 13