A.
Squat 5rm
Note: aim for 85% or more from last weeks heavy single
B.
15 minutes to find
Bench press 5rm with a 1 second pause at the chest
Then perform
Max repetitions at 80% of your 5rm with a normal tempo
C.
8 minute amrap
Max reps plyo push ups
200m run
Note: plyo push ups are performed on a 45lb plate, your set ends when you can no longer perform them dynamically.
2015 04 12
2015 04 11
Warm up: skill work on hip extension/dropping into the landing position
A) High hang clean (from hip) - 3RM
B) Back squat - 5x3@ 80, 85, 85, 90, 90% of 3RM
C) :30 max push-ups, :30 max ring rows, 1:00 rest, :30 max V-ups, :30 max scorpions, 1:00 rest - 3 rounds
2015 04 11
2015 04 10
2015 04 10
2015 04 10
2015 04 09
Power Clean 5×3 (add 2.5 lbs to last workout)
1 Clean Pull + 1 Power Clean x 6 *Perform 6 sets of designated complex using 85% of 1 RM Power Clean from 04-03-15.
As many rounds as possible in 14 minutes: 40/30 lb Ball Slam – 10 Reps Towel Pull Up – 5 Reps AHAP DB Power Snatch Right – 1 Rep AHAP DB Power Snatch Left – 1 Rep
2015 04 09
2015 04 09
2015 04 08
