Squat 3 x 5, add 5 pounds to your last squat workout.
Press 3 x 5, add 2.5 pounds to your last press workout.
Complete 12 rounds: Squat @ 70% of 1 RM from Thursday – 2 reps C2 Rower Sprint – 30 seconds
Rest 5-10 minutes…
Floor Press 3×5 @ 90% of 5 RM from Thursday
8 rounds 40 lb Reverse Overhead Ball Toss – 25 yards 50 yard Shuttle Run – 1 rep
2017 02 19
Power Clean 5×3 (add 2.5 lb to last workout)
3″ Deficit Deadlift 7 RM
Complete the heaviest set possible (video of complex): This is a combination lift of four movements that make up one rep: 1. Deadlift from floor to knee height, return bar to floor. 2. Deadlift from floor to hip height, return bar to the knee height. 3. High Pull from knee height to full extension, return bar to the floor. 4. Power Clean Perform 3 reps per set. *Work up to the heaviest set of 3 reps possible.
then…
50 Evil Wheels for time
2017 02 16
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.
Back Squat 1 RM
Floor Press 5 RM
3 Rounds Max reps Dumbbell Push Press – 60 seconds GHD Back Extension Isometric Hold – 60 seconds
*For GHD isometric hold, hold at the top of the back extension. Cross arms across chest or for added difficulty, place hands behind the head.
2017 02 15
Deadlift 1×5, Add 10 pounds to your last DL workout
Power Clean 1 RM
On the minute Complete the following on the minute for 10 minutes: Power Cleans @ 80% of 1 RM – 2 reps Pull Ups – Max Reps *** Amateurs use your 90-100% of your 5x3 weight for power cleans
2017 02 13
2017 02 13
2017 02 13
2017 02 13
2017 02 13
Back Squat 3 x 5, add 5 pounds to your last squat workout.
Complete 8 sets: Back Squat – 3 reps @ 70% - 75% of 1RM, focus on speed at which you stand Box Jumps – 3 reps *rest 90 seconds between sets
Complete as many rounds as possible in 9 minutes of: Push Press AHAP – 3 reps Ball Slams – 5 reps
2017 02 12
Power Clean 5 x 3 (add 2.5 lb to last workout)
Chin Ups 3 x max reps
Overhead Squat 2, 2, 2, 2, 2, 2
One Arm DB Rows 3 x max reps (AHAP)
KB Swings – 100 reps Row – 75 calories Evil Wheels – 50 reps
*This can be broken into any amount of sets and reps.
2017 02 09