Power Clean 5×3 (add 2.5 lbs to last workout)
1 Clean Pull + 1 Power Clean
As many rounds as possible in 14 minutes: Ball Slams – 10 Reps Towel Pull Ups – 5 Reps DB Power Snatch Right – 1 Rep AHAP DB Power Snatch Left – 1 Rep AHAP
2016 09 22
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Barbell Lunge 4×6 each leg Floor Press 5, 5, 5
Complete one on the minute for 12 minutes. 100 Yard Sprint
2016 09 21
Deadlift 1x5 (add 10 lbs to last workout)
Power Snatch 6×2 Use 85% of your Power Snatch
Complete 5 Rounds for total Reps: Supine Bent Over Rows – Max Reps in 30 seconds Rest 30 Seconds Lateral Burpee Over Bar – Max Reps in 30 seconds Rest 30 Seconds Barbell Thrusters – Max Reps in 30 seconds Rest 1 minute
2016 09 19
2016 09 19
2016 09 19
2016 09 19
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 5×1 (Use 92.5% of Squat 1 RM) Press 5×5
5, 4, 3, 2, 1 Reps of: Power Snatch Row – max distance in 60 seconds
2016 09 18
2016 09 17
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 8×2 (Use 90% of Power Clean 1 RM)
Complete 10 rounds for time: Deadlift – 3 Reps Evil Wheels – 10 Reps
2016 09 15
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Front Squat 3, 3, 3 Bench Press 5×1 (use 95% of Bench Press 1 RM)
Complete 4 Rounds:
40 yd Sprint KB Swing – 11 Reps
-Rest 60 Seconds-
30 yd Sprint Arnold Press – 11 Reps
-Rest 60 Seconds-
20 yd Sprint 30″ Box Jump – 5 Reps
-Rest 60 Seconds-
2016 09 14
