Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 5×1 (Use 92.5% of Squat 1 RM) Press 5×5
Complete as many rounds as possible in 5 min: 185/125 lb Push Press – 5 Reps CTB Pull Ups – 7 Reps
-Rest 3 minutes, then-
Complete as many rounds as possible in 5 min: Broad Jump – 4 Reps 185/125 lb Hang Power Clean – 6 Reps
2015 10 11
2015 10 09
2015 10 09
Last day to make a donation of $30 or more and receive your Wade's Army shirt. You Must claim it TODAY, after you receive your receipt via email
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Front Squat 3, 3, 3 Bench Press 5×1 (use 95% of Bench Press 1 RM)
Complete 4 rounds for time: True Push Ups – 15 Reps 2/1.5 pood KB Swing – 9 Reps True Push Ups – 15 Reps 24″/20" Box Jumps – 9 Reps Rest 30 seconds
2015 10 08
2015 10 07
Deadlift 1x5 (add 10 lbs to last workout)
Rack Pull 3, 3, 3, 3
Complete as many rounds as possible in 12 minutes:
155/105 lb Thruster – 2 Reps 155/105 lb 15 second isometric hold overhead 15′ Rope Climb – 2 Reps
2015 10 06
2015 10 05
Why we Sprint: High CNS demands, increased muscle fibre recruitment, speed increase, creates pressure in circulatory system.
Complete 4-6 MAX EFFORT sprints: 40 yds
*Is important that these sprints are done at Max Effort. This is only way that we can train speed, sub-maximal reps do us no go. Sprinting is not “running”. Sprinting is not “running fast”. Sprinting is running as fast as you can. Period. *You will be resting upwards of 3 minutes, or till full recovery between sprints. We will want to keep our speed above 95% of our fastest time. For example your fastest 40yd sprint is 5.0sec, the slowest you could run and still be developing speed is 5.25 (5.0 x 105%)
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 5, 5, 5, 5 Press 5×1 (Use 92.5% of 1 RM Press)
2015 10 04
2015 10 02
Power Clean 5×3 (add 2.5 lbs to last workout)
Hang Power Clean 1, 1, 1, 1, 1
Complete as many rounds as possible in 13 minutes: Power Clean and Jerk – 3 Reps Pull Ups – 13 Reps Double Unders – 23 Reps *For Power Clean and Jerk, go as heavy as possible.
2015 10 01