Thursday, 4.21.16

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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

DB Step Up 4×6 each Floor Press 5 RM

Conditioning

Complete 4 Rounds for max reps and time:

Bodyweight/70% Bodyweight Bench Press – 6 Reps Push Ups – Max Reps Unbroken

Rest 60 Seconds

15′ Rope Climb – 1 Rep Strict Pull Ups – Max Reps Unbroken

Rest 60 Seconds

*For unbroken reps, do not rest in the down position of the Push Up or take your hands off the bar once you start your Pull Ups.

2016 04 20

Wednesday 4-20-16

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I'll be gone until next Saturday (4/30) - be  nice to the other coaches while I'm away! Warm-up: coach's choice A.  Clean and jerk - work up to 80-85% in 25min -- remember those mobility issues you noted on Monday? How are you doing on improving them?? B.  Back squat - 5x3@70% of 1RM. Rest 2:00 between sets and hold the bottom of a Russian Babymaker for :20 during rest period C.  10 minute conversational pace AMRAP (Saturday is max out day so be smart!): 10 KB swings (Russian, 55/35), 10 ring rows, 10 push-ups, 10 V-ups

2016 04 18

Tuesday, 4.19.16

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Amateur

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

Collegiate

Snatch Pull 5×2 Chin Ups 3 x Max Reps *For Snatch Pull, use approximately 110% of your Snatch 1 RM.

Conditioning

Complete 1 round every 2 minutes:

315/210 lb Deadlift – 4 Reps 40/30 lb Lateral Ball Slam – 8 Reps Double Unders – 16 Reps *Complete 6 rounds or 12 minutes of work.

2016 04 18

Monday 4-18-16

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Warm-up: Burgener warm-up for snatch A.  Snatch - work up to 80-85% in 25min. Take note of any mobility problems you're having and start developing a plan to improve them before Saturday. B.  2 front squats + 1 jerk - 1 set every 2:00 x 5 rounds (we last did this in 3/14. Try to beat your old heaviest set!) C. 100 butterfly sit-ups for time

2016 04 17

Friday, 4.15.16

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Sprints

Complete 4-7 Sprints:

20 yd – 40 yd – 20 yd Shuttle

*Sprint 20 yds, change directions and sprint back 40 yds, change directions and sprint back 20 yds to the original starting point. *Rest as needed. Discontinue after efforts drop below 95% of your fastest time.

Amateur

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

Collegiate

Overhead Squat 3, 3, 3, 3 Chin Ups 3 x Max Reps

2016 04 14

Thursday, 4.14.16

By: 0

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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 Lunge 4×8 each Close Grip Bench Press 4×5 *For Barbell Lunge, complete walking if possible and alternate for 16 total Reps.

Conditioning

Complete as many rounds as possible in 12 minutes: Power Cleans @ 75% of body weight – 5 reps Inch Worms - 3 reps

2016 04 13

Wednesday 4-13-16

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Warm-up: prone PVC press, snatch balance skill work A.  Snatch balance heavy single in 15min, then 4x2 snatches at that weight B.  20min EMOM: odd minutes perform 2 back squats @75% of 1RM. Even minutes perform 4 right and 4 left KB teapots C. 1 round every 3:00 x 4 rounds -- 5 right KB BO row, 5 right KB PP, right arm 10yd forward + 10yd backward waiter's walk, 5 left KB BO row, 5 left KB PP, left arm 10yd forward + 10yd backward waiter's walk

2016 04 13

Tuesday, 4.12.16

By: 0

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Amateur

Deadlift 1x5 (add 10 lbs to last workout)

Collegiate

Power Snatch 6×2 *** These are all meant to be done at the same weight

Conditioning

Complete 6 rounds for time:

KB Swing – 7 Reps Double Unders – 21 Reps 20 yd Bear Crawl Shutte (10 yds out and back) *For KB Swing, go AHAP. If you have access to more than 2 pood, use it.

2016 04 11

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