2017 02 26
Back Squat 3×5, Add 5 pounds to whatever you did last time.
Press 3×5, Add 2.5 pounds to whatever you did last time.
Front Squat 5 RM
Push Press 3x max reps @ 90% of 7 RM
Complete 5 rounds: Sandbag Zercher Walking Lunge – 20 reps (10 each leg) Evil Wheels - 10 reps Strict Pull Ups – Max reps
2017 02 26
Power Clean 5×3 (add 2.5 lb to last workout)
Starr Shrugs 3×15
6 Rounds of 10 Sandbag Power Cleans AHAP 25yd Prowler Push 180lbs
2017 02 23
2017 02 22
2017 02 22
Back Squat 3 x 5, add 5 pounds to your last squat workout.
Bench Press 3×5, add 2.5 pounds to your last bench workout.
Complete 3 rounds: Squat 75% – 3 reps Squat 75% + 10 lbs – 3 reps Squat 75% + 20 lbs – 3 reps
Make sure you are good and warm before jumping into this. Start by squatting 75% of your 1 RM squat for 3 reps. Rack the weight away and add 10 lb. Squat another 3 reps. Rack the weight away and add 10 more lb and squat 3 reps. Limit the rest during the ascending rep scheme to as long as it takes you to add weight to the bar. Repeat two more times, rest as needed between rounds.
Push Press 7 RM
Complete 5 rounds: 15′ Rope Climbs – 1-3 reps Max reps of Ball Slams – 60 seconds Rest 60 seconds between rounds
2017 02 22
2017 02 22
2017 02 21
2017 02 20
Deadlift 1×5, Add 10 pounds to your last DL workout.
Power Snatch 2 RM, 3×2 @ 92.5% of 2 RM
Complete 5 rounds: Overhead Press Hold Hold – 30 seconds Press – Max reps Hold Top of Dip – 20 seconds Dips – Max Reps Hold Top of Pull Up – 10 seconds Pull Ups – Max reps
2017 02 20