Deadlift 1x5 RM (add 10 lbs to last workout) Chin Ups 3 x Max Reps
Rack Pull 3, 3, 3, 3 Chin Ups 3 x Max Reps
Complete as many rounds as possible in 9 Minutes: Hang Power Clean – 3 Reps Lateral Ball Slam – 6 Reps Lateral Hops – 9 Reps
2016 09 12
2016 09 12
2016 09 12
2016 09 12
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 5×5 Press 1, 1, 1, 1, 1
Complete one round every 90 seconds: Split Jerk – 3 Reps Strict Pull Up – 6 Reps Broad Jump – 3 Reps
2016 09 11
2016 09 11
2016 09 10
Pull Ups 3 x Max Reps
Weighted Pull Ups 2, 2, 2, 2, 2
“GFY” Tabata Deadlift Challenge
315/210 lb Deadlift – Max Reps in 20 seconds Rest 10 Seconds
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Repeat this 7 more times for a total of 8 Rounds. Your score is counted by the total number of reps in 8 Rounds. The goal should be to accumulate around 50 reps
2016 09 08
4-7 max effort 25 yd Sprints *Rest as needed between efforts.
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Barbell Step Up 4×6 each leg Close Grip Bench Press 3 RM, 1 x Max Reps at 80% of 3 RM
2016 09 07
2016 09 07
