Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Power Clean 3 RM
Conditioning
Complete as many rounds as possible in 12 minutes: Power Clean @ 65% of 3 RM – 3 reps Pull Ups – 5 reps Dips – 10 reps
2016 10 13
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Collegiate
Front Squat 3 RM Close Grip Bench 10, 10, 10
Conditioning
WMD 001 21, 15, 9 reps:
Back Squat @ 65% of your most recent 1 RM 2 pood Russian KB Swings + 30 second C2 Rower sprint every 2 minutes for max calories
We will, record your total time for this workout, the weight on the bar and total calories you amassed
2016 10 13
2016 10 13
A. Muscle clean
Work to a pretty triple
B. Strict press
1 RM
C. Press NME
Rest 10 minutes and perform at 85% of your 1rm max set of reps @ 3010
D. Pull up test -
You have 3 options
a. 3x max effort bar rows @ chest height @ 3010, rest 3:00 between attempts
b. 3x max effort strict pull ups @ 3010, rest 3:00 between attempts
c. Find 1rm Weighted Pull Up
2016 10 12
Amateur
Deadlift 1×5 (add 10 pounds to last DL)
Collegiate
Power Snatch 2, 2, 2, 2, 2, 2
Conditioning
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Pull Ups Push Ups Bulgarian Split Squat
2016 10 11
Lift the following as fast as possible using only one rep of:
Complete the lift tonnage before moving onto the next Squat 4,000/2,800 pounds – 1 Rep Press 1,500/1,050 pounds – 1 Rep Deadlift 4,500/3,150 pounds – 1 Rep
2016 10 10
Testers
A) Core Test
1x Max Effort Side Bridge Left, 1x Max effort side bridge right
rest 60-90 seconds between sides to ensure you feel recovered enough to perform the opposite side
B) Push Press
1rm
C) Back Squat + NME Test
15 Minutes to find Back Squat 1rm @ a strict 30X0 tempo
rest 10 minutes
then hit max reps at 85% of your 1rm @ a strict 30×0 Tempo, if you break tempo, terminate the set.
2016 10 10
Amateur
Power Clean 5 x 3 (add 2.5lbs to last workout)
Collegiate
Power Snatch 2, 2, 2, 2, 2 Snatch Pulls 3 x 3 @ 110% of heavy double
Conditioning
10 Rounds 1 minute to complete 15 Ball Slams Max Athletic Burpees with remaining time 1 Minute Rest
2016 10 07
Warm up : watch Raleighs post ?? on FB https://m.youtube.com/watch?v=XF5LLh7kmfk
A. Overhead Squat 1 RM
B. Power clean 1 RM
C. CP Battery Test
*rest exactly 2 minutes after your power clean and perform max reps at 90% of your 1rm in 8 minutes
Please open and in put your numbers in here:
https://docs.google.com/spreadsheets/d/1zMJcCxvqAQeOZ9vx-Y9sQO8lsOuEQ2JfSqXYLyMVltY/htmlview
2016 10 06
**Brandon will be talking with the class before we start. We want to address your goals and what you might see going forward in the next session as well as what comps will be coming up you'd like to do!
**Also, We will be doing plenty of mobility before hand if you can't make it early to do it on your own ?
A. Rack split jerk
Find 1rm - note that this is behind the neck
B. Holmberg Snatch Complex
Find a heavy set of the complex
Snatch+Hang Snatch+ Overhead Squat+ Snatch Balance
2016 10 04