2016 10 31
BACK SQUAT 3x5 Add 5 pounds to whatever you did last time.
PRESS 3x5 Add 2.5 pounds to whatever you did last time.
BACK SQUAT 10. 10. 10 Work up to a heavy 10 reps.
PUSH PRESS 3. 3. 3. 3. 3 Work up to a heavy triple.
100yd Sprint Rest 60 seconds 100yd Sprint Rest 90 seconds 80yd Sprint Rest 60 seconds 80yd Sprint Rest 90 seconds 60yd Sprint Rest 60 seconds 60yd Sprint Rest 90 seconds 40yd Sprint Rest 60 seconds 40yd Sprint
2016 10 30
2016 10 29
POWER CLEAN 5x3 Add 2.5lbs to your last workout.
CHIN UPS 3x Max Reps Rest 3 minutes between sets
POWER SNATCH 2. 2. 2. 2. 2. 2 Work up to a heavy double on the PS.
SHIN HOPS 5. 5. 5. 5. 5. 5 Work 5 shin hops between sets.
13 MINUTE AMRAP 25YDS BEAR CRAWL W/ KB PUSH, Go heavy. 10 DIPS 10 right and 10 left BULGARIAN SPLIT SQUAT, ADD WEIGHT IF ABLE
2016 10 27
BACK SQUAT 3x5 add 5 pounds to whatever you did Monday.
BENCH PRESS 3x5 Add 2.5 pounds to your bench for 3x5.
SANDBAG WALKING LUNGE 25yds. 25yds. 25yds. 25yds, 25yds Go heavy.
CLOSE GRIP BENCH 3RM, Max Reps @ 80% Work up to a 3 rep max. Pull of 20% and one set of max reps.
25. 20. 15. 10. 5 RUSSIAN KB SWINGS FARMER WALKS 25YD FARMER CARRY after each set of KB Swings Go as heavy as possible.
2016 10 26
DEADLIFT 1x5 Add 10 pounds to your last DL workout.
STRICT PULL UPS 3x Max Reps Rest 3 minutes between sets.
DEFICIT DEADLIFT 3RM Work up to a heavy triple off a 3" platform.
WEIGHTED PULL UPS 5. 5. 5 Find a 5 rep max
3 ROUNDS 60 SEC MAX DUMBBELL PUSH PRESS 60 SEC MAX LATERAL PLYO SKIERS (Right + Left = 1 rep) 60 SEC MAX BALL SLAMS 60 SEC MAX RUSSIAN KB SWINGS 60 SEC MAX C2 ROWER CALORIES 60 SEC REST
2016 10 24
2016 10 24
2016 10 24
2016 10 24
2016 10 24
