2016 02 19
Sprints
2-3 x 100 yd
3-5 x 40yd
5-7 x 20 yd
*After a thorough warm up, sprint the given distances with max effort resting as needed. When times begin to slow, the workout is over as is the reason for the rep ranges.
Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Floor Press 3, 3, 3, 3
Barbell Step Ups 4×6 each side (use 45% of Back Squat 1 RM) 2016 02 18
2016 02 17
Deadlift 1x5 (add 10 lbs to last workout)
Every Minute for 8 Minutes: Complete 3 Deadlifts @ 80% of your most recent 1 RM.
Complete 6 Rounds for time: DB Farmer’s Carry – 30 yds 60 yd Shuttle Run 2 pood KB Swing – 12 Reps Rest 90 seconds *For Shuttle Run, sprint 30 yds out and back. *For DB Farmer’s Carry, go as heavy as possible.
2016 02 15
Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)
Squat 2, 2, 2, 2, 2 Press 5, 5, 5
Complete as many rounds as possible in 8 minutes:
Push Press – 4 Reps Box Jump – 6 Reps Toes to bar – 8 Reps
Rest 3 minutes then…
Complete for time:
Push ups – 100 Reps
2016 02 15
2016 02 14
2016 02 13
Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
Hang Power Clean 1, 1, 1, 1, 1 Pull Ups 3 Max Reps
Complete as many rounds as possible in 12 minutes:
Ground to Overhead – 3 Reps Step Ups – 6 Reps (6 RT, 6 LT) Double Unders – 12 Reps
2016 02 11
2016 02 10
Bench Press 3×5 (add 2.5 lbs to last workout)
Bench Press 1, 1, 1, 1, 1
Death by Back Squat Complete: 1 Back Squat the first minute, 2 Back Squats the second minute, 3 Back Squats the third minute and so on… *This workout is performed at body weight or 225 lbs, whichever is more.
Complete for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of:
2 pood KB Swings Seated Dumbbell Press
2016 02 10