Squat 3×5 (add 5 lb to last workout) Press 3×5 (add 2.5 lb to last workout)
Weighted Barbell Step Ups 10, 10, 10, 10 (5 RT/ 5 LT) Bench 7 RM, 1 x max reps @ 80% of 7 RM
Reverse Wall Walks + Push Up – 50 reps 40 lb Ball Slams – 100 reps *This workout has a 15 minute cap. This means you have 15 minutes to complete as many reps as possible. *The reps can be broken into any combination of sets and reps.
2014 03 16
2014 03 16
Tony digging in for his last set of Religion. He got 50 reps at 225lbs! Not bad.
Power Clean 5×3 (add 2.5 lb to last workout)
Power Snatch 2 RM + Max rep overhead squat One your last set of power snatches before dropping the weight perform a single set of max rep OH squats with your 2 RM weight.
Complete 5 rounds: Unbroken Double Unders* – Max reps Weighted Pull Ups w/ 25 lb – Max reps *This constitutes the most DU’s you can do in one set unbroken. Once you break or miss, transition on to weighted pull ups.
2014 03 13
Some wise words from Strength and Conditioning guru Rafael Ruiz. Make sure to follow his gym 1Forty-Four1 on Facebook "As a Performance Coach preparing athletes for sports specific and/or real world application, I'm disheartened by watching 1/2 ass'n reps because you're tired or just trying to reach a certain # in an arbitrary rep scheme. 99 out of 100 times, this common practice will cause a lot more harm than good. A ball doesn't slow down according to your effort, a bullet doesn't scale down and that's great that you finished your reps & sets, but the play was over :10 ago and you never got into position to even think about making a play!" -Rafael Ruiz
Squat 3×5 (add 5 lb to last workout) Bench 3×5 (add 2.5 lb to last workout)
then…
Complete 6 rounds: One Arm KB Walking Lunge w/ 1 pood – 10 yards (alternate hands each round) Sprint 60 yards
*Rest 60 seconds between rounds
Press 5 @ 70%, 5 @ 75%, 5 @ 80% of 1 RM from Monday
then…
Religion Complete 5 rounds: Squat – Max Reps Burpee Box Jumps 20″ – 7 reps *If under a body weight of 225 lb, use a weight of 225 lb. If body weight is over 225 lb, put your body weight on the bar.
2014 03 12
Deadlift 5 RM (add 10 lb to last workout)
then...
Complete for time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Strict Pull Ups 40 lbs Ball Slams
Complete for time: 315 lb Deadlifts – 9 reps Sprint 50 yards 315 lb Deadlifts – 6 reps Sprint 100 yards 315 lb Deadlifts – 3 reps Sprint 150 yards
then…
Rack Pull 7 RM ***Set the bar 1″ below bottom of knee cap and pull to full extension. ***If weather allows I would like to do the sprints outside
2014 03 10
Squat 3×5 (add 5 lb to last workout) Press 3×5 (add 2.5 lb to last workout)
Front Squat 5×3 @ 92.5% of 3 RM Power Clean from Friday Press 1 RM
12, 9, 6, 3 for reps: 185/125 lb Push Press Ring Dips
2014 03 09
2014 03 09
Power Clean 5×3 (add 2.5 lb to last workout)
Power Clean 3 RM + Max rep front squat One your last set of power cleans before dropping the weight perform a single set of max rep front squats with your 3 RM weight.
21, 15, 9 reps of: Pendlay Rows Strict Chin Ups *Each rep of bent over rows begins and ends with the weight on the floor.
then…
Complete 8 rounds: Sprint 50 yards *Rest 1:3 (work:rest)
2014 03 06
Squat 3×5 (add 5 lb to last workout) Bench 3×5 (add 2.5 lb to last workout)
Squat 3 RM Push Press 3 RM
Complete 5 rounds: 70% of 3 RM Push Press – Max reps 60 second Rowing – Max Calories
2014 03 05
Power Athlete is now offering premium memberships. What does this entail? Depending on your membership package it could include; access to forums, access to the Power Athlete community, various other programs, premium post/content, exclusive discount, coaches round table discussions. This is a great opportunity to connect with other Power Athletes around the world, get some virtual coaching, and premium information.
Deadlift 5 RM (add 10 lb to last workout)
Power Snatch 1 RM, 4×1 @ 90% of 1 RM
Complete 5 rounds: Single arm 50 lb DB power snatch RT – 5 reps Single arm 50 lb DB overhead squat RT – 5 reps Single arm 50 lb DB power snatch LT – 5 reps Single arm 50 lb DB overhead squat LT – 5 reps 50 lb weighed pull up – Max reps
2014 03 03
