Amateur
Bench Press 3×5 (add 2.5 lb to last workout)
Collegiate
Floor Press 1 RM
Conditioning
21, 15, 9 reps of: 225/150 lb Back Squats KettleBell Swings
2017 04 12
Amateur
Deadlift 1×5, Add 10 pounds to your last DL workout.
Collegiate
Deadlift 3 RM
Conditioning
Complete as many rounds as possible in 12 minutes: DB Bent Over Rows – 7 reps DB Power Cleans – 7 reps DB Push Presses – 7 reps
2017 04 10
A. Snatch (max 85% if you go up) – 70%x1, 75%x1, 80%x1, 80%x1, 80%x1
B. Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) (max 85% if you go up) – 70% x 1+1, 75% x 1+1, 80% x 1+1, 80% x 1+1, 80% x 1+1
C. Pause Front Squat + Jerk Dip Squat – 70% x 2+2, 75% x 2+2 - 3sets
D. Weighted Planks - 3 x 30-60sec
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
2017 04 10
A. Block Snatch (knee) – 70% 5x2
B. Snatch Pull – 95% 3x3
C. Front Squat – 70%x3, 75%x3, 80%x3
D. Jack Knife - 3 x 15-30
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 10
A. Power Jerk + Jerk (5 sec hold overhead on last rep) – 75% x 1+1 - 6sets
B. Push Press Bnk + Push Press – 70% x 3+2, 75% x 3+2 - 3sets
C. Walking Lunge - 2 x 10/leg
D1. Crunches - 3 x max
D2. 2-arm DB OH carry - 3x50m
Comp Team
A. Snatch - 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, HS
Clean & Jerk - 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1 - 2sets
B. Front Squat – 75%x2, 80%x2, 85%x2
C. Hanging Leg Raise - 3 x 10-20
2017 04 10
A. Snatch High-Pull + Snatch from Power Position – 70% x 1+1 x 5
B. Drop Snatch (% of snatch) – 50% 4x2
C. SLDL (% of BS) – 50% 2x5
D.1. Weighted Planks - 3 x 30sec max
D2. 1-arm Farmer's Walk - 3 x 50m
2017 04 10
A. Clean & Jerk (hold last jerk 5 sec overhead) – 70% x 2(1+1) - 5sets
B. Clean Pull – 95% 3x3
C. Back Squat – 70% 5x4
D. Weighted Sit-up - 3 x 10-15
A Snatch from Power Position – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1 - 3 sets
B. Power Clean + Power Jerk – 70% 5x2
C. Snatch Pull – 90% 3x2
D. Weighted Sit-up - 3 x 10-15
2017 04 10
Amateur
Stand Broad Jump 1RM
Back Squat 3×5, Add 5 pounds to your last Squat workout.
Collegiate
Stand Broad Jump 1RM
Squat 3 RM
Conditioning
Complete as many rounds as possible in 12 minutes: Strict Pull Ups – 4 reps Clapping Push Ups – 6 reps Standing Broad Jumps – 8 reps
2017 04 09
Amateur
Power Clean 5×3 (add 2.5 lb to last workout)
Collegiate
Rack Pull 5, 5, 5 *base of the knee cap to lockout
Conditioning
Complete as many cycles as possible in 12 minutes of: Ball Slams – 10 reps Ring Rows – 10 reps Evil Wheels – 10 reps
2017 04 06
Amateur
Bench Press 3×5, Add 2.5 pounds to your last Bench workout.
Collegiate
Press 10 RM
Conditioning
Religion 2.1 Complete 5 rounds: Front Squat – Max Reps Burpee to Lateral Hops – 5 reps *Front Squats use bodyweight *For burpee lateral hops, perform a burpee and finish by completing a lateral jump over a hurdle or box ranging in height between 12-18″
2017 04 05