Monday 8.1.16

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We will do some warm up reps again:  Dead bugs  Side pillars with hip taps  Lunges for leg warm ups !!!!  HAPPY AUGUST ? A1) Dumbbell Strict Press 3x9-12 @ 30X2, rest 90s A2) Front Rack Reverse Lunges 3x12-16, controlled, rest 90s B1) Pendlay Row 3x4-8 @ 20X2, rest 60s B2) Side Plank 3x45-75s, rest 30 between sides, rest 60 before next Pendlay row C) Snatch Lift Off Every 2 Minutes for 12 minutes  3 Snatch Lift Offs to above the knee @31x2 D) Snatch Off Blocks Every 2 minutes for 12 minutes  1.1 Snatch from above the knee off blocks, 3 second pause in the bottom. 10 seconds between reps 

2016 08 01

Monday, 8.01.16

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Sprints

Complete 4-7 efforts: Sprint 40 yds *When your sprint drops below 95% of your fastest 40 yd time, discontinue sprint efforts.

Conditioning

Complete 6 rounds:

Each round lasts 1 minute: Back Squat – 5 Reps 20″ Box Jumps – Max Reps Rest 2 minutes between rounds.

*For Back Squat, use 80% of your 1 RM.

2016 07 31

Saturday 7.30.16

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A1)Back Squat 3x2-3 @ 31X1, rest 90s A2) Single Arm Dumbell Torso Row 3x6-8, rest 30s between arms, rest 90s before back squat. B) Rack Pulls Above Knee 3x2-3 @ 31X1, rest 3-5 minutes between attempts - make these explosive - i'd prefer straps with your clean grip rather than switch grip. C) Hanging L-sit 4x20-30s, rest 45s D) Jerk Complex 4 Rounds 2 Push Press in Split 2 Split Jerk Balance rest 2-3 minutes between  Most of these touches should be heavy but technical E) Every 2 Minutes for 12 Minutes Pause Jerk + Jerk (1+1)   Pause Jerk Dictates a 2 second pause in the bottom of the dip. Most of these touches should be heavy but technical

2016 07 29

Friday, 7.29.16

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Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

Hang Power Clean 1 RM Pull Ups 3 x Max Reps

Conditioning

Complete one round every 3 minutes:

Push Jerk – 4 Reps 20 yd KB Farmer’s Carry – AHAP 20 yd Broad Jumps

*For Broad Jumps, cover a 20 yd distance in the fewest number of jumps possible. *Complete 5 total rounds.

2016 07 28

Thursday, 7.28.16

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Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Barbell Walking Lunge 4×6 Each Bench Press 5 RM, Max Reps @ 90%

Conditioning

Complete as many rounds as possible in 14 minutes:

KB Step Ups – 6 RT, 6 LT Burpee Box Jump – 6 Reps Med Ball to Toe Sit – 12 Reps Double Unders – 24 Reps

2016 07 27

Wednesday 7.27.16

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A1)  Clean Grip Muscle High Pull 3 x 9-12 @ 31X2, rest 60s  A2) Dumbell Pull Over 3 x 9-12 @ 3201, rest 60s B1) Close Grip Bench Press 3 x 4-8 @ 31X1, rest 30s B2) Front Rack Step Up 3x 12-16, rest 30s controlled pace B3) Bodyweight V-up 3x 30s, @ 20X1 - rest 30s C) Clean Lift offs Every 2 minutes for 12 minutes  Clean Lift Off x 3 @ 31x2  D) Clean Off Blocks Every 2 minutes for 12 minutes 1.1.1 Clean off Blocks - 3 second pause in the bottom of the clean - rest 10s between cleans

2016 07 27

Monday 7.25.16

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A1) Dumbbell Strict Press 3x9-12 @ 30X2, rest 90s A2) Front Rack Reverse Lunges 3x12-16, controlled, rest 90s B1) Pendlay Row 3x4-8 @ 20X2, rest 60s B2) Side Plank 3x45-75s, rest 30 between sides, rest 60 before next Pendlay row C) Snatch Lift Off Every 2 Minutes for 12 minutes  3 Snatch Lift Offs to above the knee @31x2 D) Snatch Off Blocks Every 2 minutes for 12 minutes  1.1 Snatch from above the knee off blocks, 3 second pause in the bottom. 10 seconds between reps 

2016 07 25

Tuesday, 7.26.16

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Amateur

Deadlift 1x5 (add 10 lbs to last workout) Chin Ups 3x Max Reps

Collegiate

Deadlift 5RM (add 10 lbs to last workout) Weighted Chin Ups 3x Max Reps

Conditioning

On the minute for 12 minutes complete: KB Swings – 10 Reps Sprint 60 yds *If you miss a round, mark a penalty. For every penalty complete 10 burpees at the conclusion of the workout.

2016 07 25

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