Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Front Squat 3 RM, 1 x Max Reps at 90% Push Press 2, 2, 2, 2, 2
Conditioning
Complete 8 Rounds: Sprint 80 yds Rest 90 seconds
2015 12 28
Warm-up: Carl's choice! Carl is coaching today while I drive back from out of town!
A. Hang clean + jerk - 1RM
B. OHS - 20min to find 5RM (refer to 11/14/15 for number to beat)
C. 3x20 OH walking lunges, follow each set with 25 butterfly sit-ups as fast as possible. Rest as needed. Try to challenge yourselves on this one!
2015 12 25
Warm-up: Robby's choice! He is guest starring as coach tonight!
A. Jerk - 15-20min to find 1RM
B. Back squat - (refer to 11/11/15) 5RM with 3sec descent on rep 1
C. Accumulate 50 hollow rocks, 50 teapots, and 50 KB hang cleans
2015 12 22
Warm-up: laser elbows 5x10sec holds
A. Muscle snatch - 15min to find 1RM, then 5x1 snatch at that weight
B. Front squat - 3.3.3.2.2.2.1.1.1 - 1 set every 1:45
C1. 3x5 slow-mo T2B (5sec down, fast up)
C2. 3x5 slow-mo push-ups (5sec down, fast up; we can make these harder for those of you that need it!)
C3. 3x5 slow-mo BB row (5 sec down, fast up)
2015 12 21
Warm-up: jerk balance skill work, landing position tune-up
A. Jerk - 10min EMOM - 1 jerk
B. OHS - 3x max reps at 70% of 1RM
C. 10min AMRAP: 30' waiter's walk forward, 30' waiter's walk backward, 10 lateral lunges with KB held in goblet position
2015 12 19
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Power Clean 4×4 (add 2.5 lbs to last workout)
Conditioning
Complete 3 Rounds:
Complete as many rounds as possible in 4 minutes: L-Hold Pull Ups – 5 Reps Strict HSPU – 5 Reps Lateral Burpee Box Jumps – 5 Reps
*Rest 2 minutes between rounds. Start each round where the previous left off for a running round count. *L-Hold Pull Ups should be performed with a 90 degree bend in the hips and legs fully extended.
2015 12 17
Warm-up: 3:00 banded bottom of the squat stretch, 3:00 prayer stretch, 3:00 singles with a jump rope
A. Hang snatch from blocks - 2.2.2.1.1.1
A (continued). Snatch deadlift - 3x5@100% of max snatch
B. Back squat - 15min to find heavy single, 1 set max reps at 75%
C. 5 rounds of :30 farmers carry (AHAP), :30 plank hold, :30 scorpions, :30 rest
2015 12 16
Straight Ahead Speed
Complete 5-8 efforts of: 50 yard Sprint *Rest as needed between efforts.
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Close Grip Bench Press 5, 5, 5, 5 On the minute for 10 minutes complete: Front Squat 3- Reps @ 85% 3 RM from 2015-12-07
2015 12 16
Amateur
Deadlift 1×5 (add 10lbs to your last workout) Pull Ups 3 x Max Reps
Collegiate
Power Snatch 8×2 Pull Ups 3 x Max Reps
Conditioning
As many rounds as possible in 12 minutes:
AHAP One Arm DB Power Snatches – 5 Reps AHAP Farmers Walk DB in each hand – 25 yds *For DB Power Snatch, alternate sides however you choose.
2015 12 15
Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 5 RM Press 3×5 @85% 3 RM from 2015-11-30
Conditioning
Complete for time: Barbell Thruster – 9 Reps Toes to Bar – 19 Reps Barbell Thruster – 6 Reps Toes to Bar – 16 Reps Barbell Thruster – 3 Reps Toes to Bar – 13 Reps
*Barbell Thrusters should be heavy.
2015 12 14