Warm-up: banded pull-backs, lat mobility, side bend hugs
A. Snatch 2x3@65%
B. OHS - 2x5@65%
C. Alternating tabata: lat pull downs and stationary dips
C+. 2x20 back extensions
2015 09 12
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
1 Clean Pull + 1 Power Clean
*Work up to your heaviest complex in 15 minutes.
Conditioning
Complete as many rounds as possible in 11 minutes:
185/125 lb Hang Power Clean – 3 Reps 24/20″ Box Jump – 4 Reps Strict Chin Up – 5 Reps
then…
Extra Credit:
Evil Wheels – 100 Reps
2015 09 11
AmateurSquat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)
Collegiate
Barbell Lunge 4×6 each leg
Floor Press 5, 5, 5
Conditioning
Complete on the minute:
Step Ups – 10 Reps
Dips – 12 Reps
100 yd Sprint
*Perform one of the above movements on the minute. Alternate movements each minute until 5 Rounds have been completed (15 minutes). 2015 09 10
Week 3, Day 8
Warm-up: 5:00 dead bugs-->hollow rocks, 3x10 good mornings
A. Clean - 2x3@65%
B. Back squat - 2x5@65%
C. 3 rounds, 1:00 per station with no rest between stations
- Plank elbow touches
- Clean grip DL + hang power clean @50% of clean
- Med ball roll-ups (30/20#)
2015 09 09
Amateur
Deadlift 1x5 (add 10 lbs to last workout)
Collegiate
Power Snatch 6×2 Use 85% of your Power Snatch.
Conditioning
Complete for time: Strict Pull Ups – 50 Reps 2/1.5 pood KB Swing – 100 Reps *You may break up into any combination of sets and reps.
2015 09 07
Hey guys! The gym is closed for normal classes today **except** open gym from 6am-noon. Below is our normal programming. If you're able to make it in to do it, great! Otherwise, NBD, take a rest day and come back well-rested on Wednesday.
Week 3, Day 7 -- this is a recovery week, the percentages are intentionally low to let your brain and body take a break. Note: a break does not mean the lifts should be any less explosive or be taken any less seriously than normal.
Warm-up: 3x5 parallette shoot throughs (don't rush these! Tuck your legs and try to make them pretty!)
A. Jerk - 2x3@65%
B. Front squat - 2x5@65%
C. 10:00 of work (:45 work, :15 rest/transition)
- Odd minutes - evil wheels
- Even minutes - plate ground-to-overhead (45/35#)
2015 09 06
Week 2, Day 6
Warm-up: 5x3 hang snatch (start with bar), 5x3 snatch balance
A. Snatch - 4x3@75%
B. OHS - 4x5@75%
C. 14min EMOM: odd -- 10 T-tilts, even -- 10-15 elevated push-ups (or normal push-ups)
2015 09 05
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
Collegiate
Power Clean 6×2 (Use 90% of Power Clean 1 RM from 08.18.15) Weighted Pull Ups 3, 3, 3
Conditioning
Complete 15, 12, 9, 6 Reps of: 1.5/1 pood Single Arm KB Power Snatch LT 1.5/1 pood Single Arm KB Power Snatch RT 20″ Lateral Box Jump
2015 09 03
If you haven't joined our Wade's Army team yet what are you waiting for!?!? Join the Fight
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press 3x5 (add 2.5 lbs to last workout)
Collegiate
Front Squat 3, 3, 3 Bench Press 5×1 (use 95% of Bench Press 1 RM from 08.20.15)
Conditioning
Complete every 2 minutes: True Push Ups – 10 Reps Supine Ring Row – 10 Reps 180/125 lb Prowler Push – 25 yds *Perform all movements listed every 2 minutes for a total of 16 minutes or 8 rounds.
2015 09 03
Warm-up: inch worms, squat holds, hammy stretches
A. Hang clean and jerk - 4x3@75%
B. Back squat - 4x5@75%
C. 10 --> 1 of GHD sit-ups and stiff-legged DL
2015 09 02