Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
On the minute for 10 minutes complete: Front Squat 3- Reps @ 80% 5 RM *Speed is the goal. Floor Press 5, 5, 5, 5
Complete 5 rounds for time of: Barbell Walking Lunges – 12 Reps (6 RT, 6 LT) AHAP Dips – 12 Reps Sprint 100 yds
2015 12 03
2015 12 02
2015 11 30
Deadlift 1x5 (add 10 lbs to last workout) Pull Ups – 3 x Max Reps
Power Snatch – 2 RM Weighted Pull Ups – 2 RM
6 rounds for time: 185/125 lb Any Way Overhead – 3 Reps CTB Pull Ups – 6 Reps Clapping Push Ups – 9 Reps
2015 11 30
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 4, 4, 4, 4 Press 3 RM, Max Reps @75% 3 RM
Complete 2 rounds of the following of:
Sledge Hammer Strikes Right – 1 min Max Reps 20″ Box Jumps – 1 min Max Reps Sledge Hammer Strikes Left – 1 min Max Reps 45 lb Dumbbell Hang Clean – 1 min Max Reps
*Rest 1 minute between rounds.
2015 11 29
2015 11 28
2015 11 25
Deadlift 1x5 (add 10 lbs to last workout) Strict Pull Ups 3 x Max Reps
Strict Chin Ups 3 x Max Reps DB Farmer Carry AHAP 4 x 25 yards
Complete:
185/125 lb Hang Power Cleans – 9 Reps 40/30 lb Ball Slams – 10 Reps 185/125 lb Hang Power Cleans – 6 Reps 40/30 lb Ball Slams – 15 Reps 185/125 lb Hang Power Cleans – 3 Reps 40/30 lb Ball Slams – 20 Reps
2015 11 23
2015 11 23
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Front Squat 5 RM Push Press 1, 1, 1, 1, 1
DB Walking Lunges – 20 yards Box Jumps @ 24″ – 20 Reps
Rest 60 seconds
DB Walking Lunges – 20 yards Toes to Bar – 20 Reps
Rest 60 seconds
DB Walking Lunges – 20 Yards Burpees – 20 Reps
Rest 60 seconds
DB Walking Lunges – 20 yards Sprint – 120 yards
2015 11 23