Intensification week #5
A. Back Squat
5x3 @ 90%
B. Snatch Grip Push press + OHS
3x1+2
C. Clean
3x1 @ 80%
2x1 @ 85%
2017 01 15
Another one of my favorite PA Recipes Jalapeño Ribeye Tacos
AMATEUR
PRESS 3×5, Add 2.5 pounds to your last squat workout.
COLLEGIATE
PRESS 5. 5. 5, build to a heavy 5
CONDITIONING
"Religion 3.0" Complete 5 rounds: Front Squat – Max reps Low Box Lateral Plyo Skier Hops - 20 reps *All levels use use bodyweight for front squats
2017 01 15
AMATEUR
POWER CLEAN 5×3 Add 2.5lbs to your last workout.
COLLEGIATE
POWER CLEAN 3 RM
CONDITIONING
Complete 5 rounds for time of: Dumbbell Walking Lunges - 12 reps (6 each side) Dips - 12 reps Sprint 100 meters *Lunge out until your back knee touches the ground, then stand up and repeat with no wedding step. *Make sure to step out into a long enough lunge where your front knee is even with your front toe.
2017 01 12
AMATUER
BACK SQUAT 3×5 add 5 pounds to whatever you did Monday.
COLLEGIATE
BACK SQUAT 3x5 @ 90% of 5 RM
CONDITIONING
As many rounds as possible in 12 minutes: Close Grip Bench - 3 reps Dynamic Push Ups - 10 reps *Close Grip Bench use body weight
2017 01 11
A. Snatch
1x1 @ 80-85-90% x 2
B. Clean and Jerk
1x1 @ 80-85-90% x 2
C. Pull from blocks
1x5 @ 120%cj
2017 01 09
2017 01 09
A. Power Snatch
5x2 @ 70%
B. Power clean and jerk
5x1 @ 70%
C. Romanian Deadlift
3x5 hard
2017 01 09
A. Back Squat
3x3 @ 90%
B. Snatch Grip Push press + OHS
3x1+3
C. Clean
3x2 @ 70%
3x2 @ 80%
2017 01 09
A. Snatch
2x1 @ 85-90-93% of 1 rm
B. Clean and Jerk
2x1+1 @ 85-90-93% of 1 rm
C. Clean grip dead lift
1x5 @ 120% of CJ
D. If Time remaining get in a little cardio
2-3 rds of 80-90% effort
5 min row or bike
- rest 5 mins btwn each round -
2017 01 06
Yay more SQUATS:
A. Back Squat
3x5 @ 80% of your 1Rm
B. Front Squat
3x3 @ 80% of your 1Rm
C. Core work
4 rounds
10 butterfly sit ups
30 sec Right side pillar hold
30 sec Left side pillar hold
10 windshield wipers- lying on back (google up) or watch this https://youtu.be/
2017 01 04