Supplemental dayTry to beat numbers by 3-5%!
A. Snatch Push Press
3x3
B. Snatch + OHS
3x2+2
C. Snatch High Pull from above knee
3x3
D. Snatch Grip Deadlift
3x5
E. Front squat
5x5
2016 11 16
Try to beat last weeks numbers by 3-5%! !
A. PULLING
3-5 sets Max ring rows
3-5 sets Max Bodyweight Pull ups
Weighted Pull up 5 RM
B. Press from split
3x2
C. Split jerk
3x3
D. Clean with pause above the knee 2s
1RM
E. Clean Pull
3x2
2016 11 16
AMATEUR
DEADLIFT 1×5 Add 10 pounds to your last DL workout.
STRICT PULL UPS 3x MAX Reps Rest 3-5 minutes between sets.
COLLEGIATE
DEADLIFT 5RM Work up to a heavy 5 reps.
WEIGHTED PULL UPS 7. 7. 7 Find a 7 rep max
CONDITIONING
Every Minute on the Minute for 10 Rounds 3 Box Jumps X Power Cleans You have 60 seconds to complete 3 Box Jumps and the required number of reps on the power clean, this number will correspond to the round you are on. Once you complete a set you have the rest of the minute to rest. If you fail a set or do not complete it in the 60 seconds move on to the next one. Remember the Box Jumps are the buy in at the top of each minute.
2016 11 14
Week 4 - final week of this set
LET'S ? some good numbers !!! ??
Try to beat last weeks numbers by 3-5% !!!
Snatch
A) Snatch from Hip
5x2
B) Snatch with 2s Pause above knee
2rm
C) Snatch Pull Pause at knee 6s
3x2
D) Snatch Push Press + Overhead Squat - 3+1
Heavy set of the complex
2016 11 13
AMATEUR
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.
COLLEGIATE
BACK SQUAT 5RM, MAX REPS @ 80% Work up to a 5 reps max. Then cut it back 20% and do one set of max reps.
PRESS 3. 3. 3. 3. 3 Work up to a heavy 3 reps.
CONDITIONING
CHIN UPS 5. 6. 7. 8. 9. 10. 11. 12. 13. 14 25yd DUMBBELL WALKING LUNGE You have a 14 minute time cap to get as far as you can. Start with the chin ups and after each set do 25 yards of walking lunges. Record the number of pull ups you complete.
2016 11 13
2016 11 12
AMATEUR
POWER CLEAN 5×3 Add 2.5lbs to your last workout.
CHIN UPS 3x MAX REPS, rest 2-3 minutes between sets
COLLEGIATE
POWER CLEAN 3. 3. 2. 2. 1. 1 Work up to a heavy single.
SHIN HOPS 5. 5. 5. 5. 5. 5 This are done during the rest period between sets.
CONDITIONING
7 ROUNDS 7 SINGLE ARM DB PS Alternate arms as needed. 30yd SPRINT
2016 11 10
AMATUER
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.
COLLEGIATE
FRONT SQUAT 5. 5. 5. 5. 5 I want these done at 80% of your most recent 5 rep max. Rest 90 seconds between sets. I want SPEED on the concentric portion of the lift.
CLOSE GRIP BENCH 4. 4. 4 .4 Work up to a heavy 4 reps on the close grip.
CONDITIONING
PUSH PRESS 10. 9. 8. 7. 6. 5. 4. 3. 2. 1 DIPS 20. 19. 18. 17. 16. 15. 14. 13. 12. 11
2016 11 09
AMATEUR
DEADLIFT 1×5 Add 10 pounds to your last DL workout.
COLLEGIATE
DEADLIFT Pull one deadlift every 30 seconds for 15 minutes. You will end up with 30 reps.
CONDITIONING
15 MINUTE AMRAP
5 PULL-UPS 10 TRUE PUSH UPS 10 right and left BULGARIAN SPLIT SQUAT
2016 11 07
This is also WADES ARMY DAY :) 10:30 after class if you want to join in !
5 Rounds for time
11 One Arm DB Power Snatches
12 One Arm DB Thrusters
11 Pull Ups
alternate hands as needed
Try to beat last weeks numbers by 3-5%!
A. Clean from hip
2x2
B. Jerk + Overhead split squat
3x3
C. Clean & Jerk
3x2+2
D.Back squat 3s pause
3RM
E. Back squat 10s pause
1RM
2016 11 07