2015 08 03
AmateurSquat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 5, 5, 5, 5
Press 5×1 (Use 90% of 1 RM Press)
Conditioning
Complete 4 rounds for time:
55/35 lbs DB Thrusters – 10 Reps
55/35 DB Walking Lunges – 20 Reps (10 RT/ 10 LT)
55/35 DB Push Ups to Row – 20 Reps (10 RT/ 10 LT)
*DB Push Up to Row is performed by doing one push up followed by one single arm row. 2015 08 03
2015 07 30
Power Clean 5×3 (add 2.5 lbs to last workout)
1 Clean Pull + 1 Power Clean *Work up to your heaviest complex in 15 minutes.
"Religion"
Complete 5 rounds: Squat Max Reps 20″ Athletic Burpee Box Jumps – 7 Reps *Amateur – use body weight for Squat. *Collegiate – use 225/150 lbs to 315/210 lbs for Squat.
2015 07 30
Complete 4-6 max efforts:
50 yd Sprints *Rest as needed between efforts.
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Barbell Lunge 4×6 each leg (use 40% of Back Squat 1 RM) Floor Press 5, 5, 5
2015 07 29
2015 07 28
Find 1 RM Box Jump Deadlift 1x5 (add 10 lbs to last workout)
Find 1 RM Box Jump Power Snatch 6×2 *Collegiate use 85% of your Power Snatch
Complete as many rounds as possible in 12 minutes: 40 lb Ball Slam – 10 Reps Towel Pull Up – 5 Reps
2015 07 27
2015 07 26
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 1RM) Press 5×5 (Use 80% of Press 1RM)
Complete 5 rounds for time: Dumbbell Walking Lunge AHAP – 12 Reps Dips – 12 Reps 100 yd Sprint
2015 07 26
2015 07 24