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.
BACK SQUAT 10. 10. 10 Work up to a heavy 10 reps.
PRESS 1. 1. 1. 1. 1 Work up to a heavy 2 reps.
10 Minute AMRAP 3 FRONT SQUAT 5 CHIN UPS 7 TRUE PUSH-UPS
2016 11 27
2016 11 22
2016 11 22
2016 11 22
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DEADLIFT 1×5 Add 10 pounds to your last DL workout.
STRICT PULL UPS 3x MAX Reps Rest 3-5 minutes between sets.
DEFICIT DEADLIFT 3RM Work up to a heavy 3 reps.
WEIGHTED PULL UPS 5. 5. 5 Find a 5 rep max
5 Rounds 5 POWER CLEAN + PUSH PRESS 7 BARBELL RDLs 15 C2 ROWER
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2016 11 21
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.
BACK SQUAT 2. 2. 2. 2. 2 Work up to a heavy 2 reps.
PRESS 2. 2. 2. 2. 2 Work up to a heavy 2 reps.
OG CFFB Workout "The Mooch" 9 Minute AMRAP 3 BACK SQUAT 225/135 6 TOWEL PULL UPS 9 PUSH-UPS
2016 11 20
POWER CLEAN 5×3 Add 2.5lbs to your last workout.
POWER CLEAN 3. 3. 3. 3. 3 Work up to a heavy single.
DUMBBELL BOX JUMPS 3. 3. 3. 3. 3 After each set, perform 3 DB box jumps. Think about landing in a good athletic position. Use a 20" box for the box jumps. If able start conservative on the first set and work up each set as long as your technique is on point.
5 ROUNDS MAX STRICT CHIN UPS 20 BULGARIAN SPLIT SQUAT 10 right and 10 left = 20 reps. Do all one side then the other side. Weighted if able 20 LATERAL LOW PLYO SKIERS Right + Left = 1 rep. Use 1-3 45lb plates stacked on top of each other
2016 11 17
BACK SQUAT 3×5 add 5 pounds to whatever you did Monday.
BENCH PRESS 3×5 Add 2.5 pounds to your bench for 3×5.
BARBELL WEIGHTED STEP UP 7. 7. 7. 7 Work up to a challenging 7 reps. Remember that is 7 right and 7 left. Use a box where the top of your thigh is parallel to the ground when your foot is flat on the box.
CLOSE GRIP BENCH 5RM, 1x MAX Reps @ 80%
4 ROUNDS 15 RUSSIAN KB SWINGS 15 GOBLET SQUATS 20 SEC GOBLET SQUAT STATIC HOLD 20 C2 ROWER CALORIES
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