Back Squat 3×5 add 5 pounds to your last squat workout.
Bench Press 3×5 Add 2.5 pounds to your last bench workout.
Front Squat 7 RM
Neutral Grip Dumbbell Bench 12. 12. 12. 12
Complete 5 rounds for time: Push Press – 5 reps Chin Ups – 3 reps Push Press – 3 reps Chin Ups – 5 reps Push Press – 1 rep Chin Ups – 7 reps
**Amateurs use 90% of Press 3x5 **Collegiate use 90% of Press 5 RM
2017 02 01
Deadlift 1×5 RM, Add 10 pounds to your last DL workout.
Hang Power Clean 2 RM
Complete 3 rounds: 1 Muscle Clean to Push Press…2 Muscle Cleans to 2 Push Presses…3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds. *Each muscle clean must start on the ground.
2017 01 30
2017 01 30
2017 01 30
Press 3×5 Add 2.5 pounds to your last press workout.
Elevated Push Ups″ - 3 x max reps
Press 5 RM, 1x max reps @ 80% of 5 RM
Elevated Push Ups″ - 3 x max reps
Complete 8 rounds of: Squats – 3 reps Row Max Calories – 45 seconds Rest 90 seconds between rounds.
*Amateurs – Use the same weight completed from last Monday *Collegiate & Professional – 80% of most recent 3 RM *For the second portion of the workout, complete an all out sprint for 45 seconds on a Rower. The focus is all out effort for 45 seconds.
2017 01 29
2017 01 28
2017 01 26
Power Clean 5 x 3 5×3 Add 2.5lbs to your last power clean workout.
Chin Ups 3 x max reps
Overhead Squat 2, 2, 2, 2, 2, 2
Weighted Chin Up 3 RM
"E CAF" COMPLETE 10 ROUNDS FOR TIME: Row for 1 minute, rest for 1 minute. *Row for 1 minute as many meters as you can, rest one minute. *Continue this cycle for a total of 20 minutes. *Your score is the total amount of meters rowed – goal is row at least 3000 meters *Penalty is 1 burpee for every 5 meters under 3,000/2,500 meters.
2017 01 26
2017 01 26
Back Squat 3×5 add 5 pounds to your last squat workout.
Bench Press 3×5 Add 2.5 pounds to your last bench workout.
Squat 5 x 3 @ 92.5% of 3 RM from last Thursday
Close Grip Bench Press Bench 3 x 5 @ 90% of heaviest 5 from last Thursday
Complete 8 reps: 40 yard prowler push w/ 180/125 lbs
Rest 90 seconds between efforts
2017 01 25
