Power Clean
5×3 (add 2.5 lbs to last workout)
Chin Up
3x Max Reps
Clean Pull
2×3 100%, 2×2 105%, 1×2 110%
Bench Press
2 RM, 1x Max Reps @80%
6 Rounds
Bottoms Ups Kettlebell Press – 12 alternate arms each round
Dips – 10, add weight if you have been getting these in the past
5 Rounds
Chest Elevated Push Ups – Max
Dumbbell Bent Over Row w/ 2 DBs – 10
2017 08 03
Back Squat
3×5, Add 5 pounds to your last Squat workout.
Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.
Back Squat
1×2 @ 75%, 1×2 @ 80%, 3×1 @ 85%
Power Clean
1×3 @ 70%, 1×3 @ 80%, 2×3 @ 85%
6 Rounds
Russinan Kettlebell Swings – 15
Med-Ball to Toes – 8
2017 08 02
Deadlift
1×5, Add 10 pounds to your last Deadlift workout.
Pull Up
3x Max Reps
Front Squat
1×2 @ 70%, 1×2 @ 80%, 4×2 @ 85%
Snatch Pull
2×3 100%, 2×2 105%, 1×2 110%
15 min AMRAP
Sandbag to Shoulder – 10 AHAP
Bear Crawl with a Kettlebell Push – 15 yards
2017 07 31
Back Squat
3×5, Add 5 pounds to your last Back Squat workout.
Press
3×5, Add 2.5 pounds to your last Press workout.
Back Squat
3 @ 75%, 4×3 @ 85%
Power Snatch
1×3 @ 75%, 1×3 @ 80%, 2×3 @ 85%
4 Rounds
Russian Kettlebell Swing – 15
Reverse Med-Ball Toss – 3, Shoot for max distance.
Box Jumps – 3
2017 07 31
Power Clean
5×3 (add 2.5 lbs to last workout)
Back Squat
5×3 @ 85%
Power Clean
1×3 75%, 1×3 80%, 2×3 85%
5 Rounds
Sled Drag – 25 yards Forward, 25 yard Backwards
Burpee Box Jumps – 5
Chin Ups – Max
2017 07 27
Back Squat
3×5, Add 5 pounds to your last Squat workout.
Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.
Snatch Pull
1×2 100%, 2×2 100% +10lbs, 2×2 100% + 20lbs.
Slight Decline Dumbbell Bench Press
3x Max Reps, aim to be in the range of 8-12
5 X 30 seconds – max calories Assault Bike
2 minutes rest between sets.
2017 07 27
Deadlift
1×5, Add 10 pounds to your last Deadlift workout.
Pull Up
3x Max Reps
Back Squat
5×3 @ 85%
Power Snatch
1×3 75%, 1×3 80%, 2×3 85%
10 minute cap
Max Towel Pull Ups
10 Med-Ball to Toes
20 Lateral Plyo Skiers
2017 07 25
Back Squat
3×5, Add 5 pounds to your last Back Squat workout.
Press
3×5, Add 2.5 pounds to your last Press workout.
Bent Over Row
5. 5. 5. 5. 5, work up to a heavy 5
Push Press
3. 3. 3
10 Minute AMRAP
Single Arm DB Power Snatch – 10 reps (alternate arms as needed)
Sandbag Walking Lunge – 25 yards
2017 07 23
Power Clean
5×3 (add 2.5 lbs to last workout)
Chin Up
3x Max Reps
Snatch Pull
1×2 100%, 2×2 100% + 10lbs. 2×2 100% 2×2, Start with your last set of heavy snatch.
Close Grip Bench
Work up to a heavy 5 reps then one set of max reps @ 80%.
5 Rounds
Lateral Skiers Low Box – 20
Dynamic Step Ups – 10 right and 10 left.
Goblet Squat Hold – 30 seconds
4 Rounds
Deficit Push Ups – 25
Hammer Curls – 10
2017 07 21
Back Squat
3×5, Add 5 pounds to your last Squat workout.
Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.
Front Squat
5×3 @ ~85% of the heavy triple you did on Monday.
Power Clean
1×3 @ 75%, 1×3 @ 80%, 2×3 @ 85%
10. 9. 8. 7. 6. 5. 4. 3. 2. 1.
Ball Slams
Parallel Bar Dips
2017 07 19