Deadlift 5 RM (add 10 lbs to last workout) Chin Ups 3x Max Reps
1 Power Snatch + 2 Overhead Squats Towel Pull Ups 3x Max Reps
Complete 10 Rounds for time:
155/105 lb Power Snatch – 2 Reps 24/20″ Lateral Box Jump – 4 Reps 40/30 lb Ball Slam – 6 Reps Rest 45 seconds
2016 02 08
2016 02 08
Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)
Front Squat 3 RM, Max Reps at 90%
Complete 4 Cycles:
Complete as many rounds as possible in 3 minutes. 185/125 lb Push Press – 3 Reps Bar Over Burpee – 5 Reps Pull Up – 7 Reps
*Rest 2 minutes between each 3 minute AMRAP. *Start each round where the previous left off for a running count of rounds and reps.
2016 02 07
2016 02 06
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Close Grip Bench Press 5, 5, 5 Barbell Lunges 4×6 each
2 x 20 Meter Sprints (rest 20 seconds between efforts)  Rest 30 seconds then…
4 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
2016 02 04
2016 02 02
AmateurDeadlift 5 RM (add 10 lbs to last workout)
Rack Pull 5, 5, 3, 3, 3
Complete 6 rounds:
Sandbag Shouldering – 10 Reps 50 yd Prowler Shuttle
2016 02 01
2016 02 01
Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)
Squat 3, 3, 3, 3, 3 Push Press 2, 2, 2, 2, 2
21, 15, 9 Reps for time of: Push Jerk Ring Dip/Parallel Bar Dips Calorie Row
2016 01 31
2016 01 30