Find:
1 RM Box Jump
*Warm up as needed. Land above parallel. Take between 4-7 max attempts. Remember you still have to squat heavy after this, so play it smart.
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)
Full Glute Ham Raises 4x8
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2013 07 17
2013 07 17
Deadlift 5 RM (add 10 lbs to last workout)
Complete 10 rounds: 10 Mountain Climbers 10 Evil Wheels 50 yard Farmer Carry - AHAP
2013 07 15
2013 07 15
Strict Pull Ups 3 x max reps Push Press 5x3
Complete 5 rounds: Front Squat @ 70% of 1 RM - 10 reps Sprint 1/2 Gasser
2013 07 14
2013 07 14
Power Clean 5x3 (add 2.5 lbs to last workout)
Complete 5 rounds: 3 Power Snatches 3 Snatch Pulls 3 Power Snatches *Rest 3 minutes between sets. *Stay connected to the weight during the set. If you let go of the weight, count a penalty. *If weight is dropped count a penalty. *Perform an equal amount of burpees as a penalty.
2013 07 11
Find: 5 RM Weighted Pull Up, or 3x Max Pull Ups if unable to do 5 RM then...
Complete the following:
2 x 20 yard Sprints (rest 20 seconds between efforts) Rest 30 seconds then...
4 x 30 yard Sprints (rest 30 seconds between efforts) Rest 30 seconds then...
10 x 10 yard Flying Starts (rest 30 seconds between efforts)
*Take 10 yards to accelerate, you should be full speed by the time you hit your start.
Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)
2013 07 10
2013 07 09
Deadlift 5 RM (add 10 lbs to last workout) Strict Pull Ups 3 x max reps
21, 15, 9 reps of: One arm KB power snatch LT - 1.5 pood / 1 pood One arm KB power snatch RT - 1.5 pood / 1 pood Toes to Bar
2013 07 08
