A. Snatch - 1 snatch every 1:30 x 8 rounds @75% of 1RM snatch
B. Back squat - 5x3@75% of 1RM BS
C. Teams of 2 alternating every 10 reps: OH KB/DB walking lunge for 100yds (increase weight from 5/4)
2016 05 17
Amateur
Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Collegiate
Rack Pull 3, 3, 3, 3
Conditioning
Complete for time:
100 yd Sprint Power Clean & Split Jerk – 8 Reps Supine Ring Rows – 12 Reps 100 yd Sprint Power Clean & Split Jerk – 6 Reps Supine Ring Rows – 10 Reps 100 yd Sprint Power Clean & Split Jerks – 4 Reps Supine Ring Rows – 8 Reps 100 yd Sprint
2016 05 16
Amateur
Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)
Collegiate
Squat 3×5 Press 3×5 @ 90% of 5 RM
Conditioning
Complete as many rounds as possible in 13 minutes:
Weighted Pull Ups – 6 Reps 30/24″ Box Jumps – 6 Reps 40/30 lb Ball Slams – 12 Reps
2016 05 15
2016 05 15
A. 3-position C&J (one from floor, one from above knee, one from hip) - 5x1 - increase 5-10# from 5/2
B. Front squat - 5x3@75% of 1RM FS
C. 3x through the following - :30 max reps barbell roll outs, 1:00 rest, :30 max reps hang power cleans @65% of 1RM C&J, 1:00 rest -- the weight is heavier, but try to match the number of max reps per round from 5/2
2016 05 15
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
1 Clean Pull + 1 Power Clean *Work up to your heaviest complex in 15 minutes. Perform no more than 5 working sets.
Conditioning
Death By Power Clean and Burpee Complete 1 Power Clean and 1 Burpee on the first minute, 2 Power Cleans and 2 Burpees on the second minute, 3 Power Cleans and 3 Burpees on the third minute, etc…until you can no longer complete the required reps. *For Power Clean, use 85% of bodyweight.
then…
Complete for time: Strict Chin Ups – 60 Reps
2016 05 12
The CFSB 7 year Anniversary party is tonight at Outpost Sports at 5PM! There will be food (potluck style), beer (ca$h bar), and volleyball! Come out and make friends! :)
A. Snatch from 4-6" blocks - 5x2 - increase 5-10# from 4/30
B. OHS - 5x3@75% of 1RM OHS
C. Alternate the following movements: 3x8 (each leg) split squat (DBs in front rack), 3x5 challenging box jumps. Increase the weight and BJ height from 4/30)
2016 05 12
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Overhead Squat 5×3 Close Grip Bench Press 4×5
Conditioning
Complete 4 Rounds for time:
Hang Power Snatch – 3 Reps Overhead Squat – 6 Reps Dips – 9 Reps 100 yd Sprint Rest 90 seconds
2016 05 11
A. Clean and jerk - 1 clean and jerk every 1:30 x 8 rounds - increase by 5-10# from 4/27
B. Back squat - 5x3@70% of 1RM BS
C. 4 rounds of :45 OH DB hold, 10 front squats with DB, 1:30 rest between rounds
2016 05 10
Amateur
Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Collegiate
Deadlift 3 RM Pull Ups 3 x Max Reps
Conditioning
Complete one round every 3 minutes:
2/1.5 Pood KB Swings – 15 Reps 180/120 lb Prowler Push – 25 yds
*Complete both exercises at the top of every 3 minutes. Complete 5 rounds total.
2016 05 09