2015 09 30
2015 09 29
Amateur
Deadlift 1x5 Pull Ups 3 x Max Reps
Collegiate
Complete 5 Rounds: 3 Power Snatches 3 Snatch Pulls 3 Power Snatches Rest 2 minutes *Stay connected and do not set the bar down during the round. If the weight is dropped, count a miss. *Work to the heaviest set possible.
Conditioning
Complete as many rounds as possible in 10 minutes: Supine Ring Pull Ups – 10 Reps True Push Ups – 10 Reps
2015 09 28
- 100 Russian twists
- 80 side plank hip taps with 3-sec hold
- 60 butterfly sit-ups (add a med ball if you want!)
- 40 back extensions
- 20 T-tilts (L+R=1)
2015 09 28
Amateur
Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Seated Box Jump 2 RM (Top of thighs, 1” below parallel) Barbell Thruster 2 RM
Conditioning
Complete 3 rounds:
Each round consists of 3 cycles of the following: Front Squats – 2 Reps 40/30 lb Balls Slams – 10 Reps 15′ Rope Climb – 1 Rep Rest 2 minutes betweeen rounds.
2015 09 27
2015 09 26
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Every minute on the minute perform x10: 1 Clean Pull + 1 Power Clean *Start at approximately 70% of your 1 RM Power Clean. Increase weight each minute and work up to your heaviest technically sound complex.
Conditioning
“The Mooch” Complete as many rounds as possible in 9 minutes of: 225/135 lbs Back Squats – 3 Reps Pull Ups – 6 Reps Push Ups – 9 Reps
2015 09 24
2015 09 23
2 Weeks left to make a donation to Wade's Army and still receive a shirt. The shirt must be claimed by October 8th
Sprints
Complete the following sprints:
2 x 20 yd Sprints (rest 20 seconds between efforts)  Rest 30 seconds then…
4 x 30 yd Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 yd Flying Starts (rest 30 seconds between efforts)
*For flying starts, take 10 meters to accelerate, you should be full speed by the time you hit your start.
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Collegiate
Barbell Step Up 4×6 each leg (use 35% of Back Squat 1 RM) Close Grip Bench Press 3 RM, 1 x Max Reps at 80% of 3 RM
2015 09 23
Amateur
Find Max Distance Broad Jump Pull Ups 3 x Max Reps Deadlift 1x5 RM (add 10 lbs to last workout)
Collegiate
Find Max Distance Broad Jump Find Weighted Pull Up 2 RM Snatch Pull 2, 2, 2, 2, 2
Conditioning
Complete 6 rounds:
Sandbag Shouldering AHAP– 10 Reps 20yd Prowler Push + 20yd sprint
2015 09 21