Deadlift
1×5, Add 10 pounds to your last Deadlift workout.
Pull Up
3x Max Reps
Back Squat
1 x 2 @ 70%, 5 x 2 @ 80%.
Push Press
3. 3. 3, Work up to a heavy 3 reps.
8 Rounds
10 seconds Quick Feet, immediately transition into the sprint
80 yard Sprint (40 yards out and back)
Rest 60 seconds
2017 07 18
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.
Front Squat
3. 3. 3. 3, For the last 6 weeks we have been using percentages. For today, I want you to work up to a heavy triple on the back squat.
Power Snatch
4×3 @85% of last weeks heavy 3
10 Minute AMRAP
Max Ring Rows
3 Get Up Get Ups on each arm
2017 07 16
Power Clean
5×3 (add 2.5 lbs to last workout)
Chin Up
3x Max Reps
Clean Pull
1×2 @100%, 2×2 @100% +10lbs, 2×2 @100% +20lbs
Bench Press
5 reps then one set of max reps @ 80%.
6 sets
Bottom Up Kettlebell Press – 10, I want three sets right and three sets left for 10 reps.
Dips – 10
2017 07 13
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
5×3, We worked up to heavy heavy triple on Monday. I want you to do perform 5×3 @ 85-90% of that heavy triple.
Power Clean
3. 3. 3. 3. 3, Work up to a heavy triple.
4 sets
Russian Kettlebell Swings – 15
Ninja Get Up to Vertical Jump – 5
2017 07 12
Deadlift
1×5, Add 10 pounds to your last Deadlift workout.
Pull Up
3x Max Reps
Front Squat
2 @ 70%, 2 @ 75%, 4×2 @ 80%, You have been handling some good weight on the front squat. I want doubles @ 80% for speed. Think fast.
Snatch Pull
2. 2. 2. 2. 2, I want the first set done at your final weight of the power snatch from yesterday. Second set add 10 pounds and final two sets get 20 pounds added.
5 sets
Dynamic Step Ups – 20
Reverse Med-Ball Too – 5
Sprint – 20 yards
Rest 2-3 Minutes between sets
2017 07 10
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. 3. 3. 3, For the last 6 weeks we have been using percentages. For today, I want you to work up to a heavy triple on the back squat.
Power Snatch
3. 3. 3. 3, Same deal on the PS – work up to a heavy four.
8 minute cap
Max 15 yard Shuttles
3 strict pull up buy in at the top of each minute.
You have 8 minutes to get max 15 yard trips. Remember you have a 3 pull up buy in at the top of each minute.
2017 07 09
Power Clean
5×3 (add 2.5 lbs to last workout)
Chin Up
3x Max Reps
Snatch Pull
1×2 95%, 1×2 100%, 2×2 105%, 1×2 107.5%
Inclined Dumbbell Press
8. 8. 8. 8
Complete as many sets of the following as possible in 15 minutes.
Landmine Push Press-20, Alternate arms as needed.
Slide Board Push Ups – 10 right and 10 left
Sandbag Shoulder Toss – 5
2017 07 06
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 Warm Up
1. 1. 1. 1. 1
Front Squat
3. 3. 3. 3. 3 I want these to be fast.
Like Monday go through the snatch warm up then do a front squat set. Go back to the snatch warm up and another set of front squats. Keep this up for 5 sets. I want the squats to feel fast. The warm up is done with the bar.
Push Up Starts – 10x 15 yards
Think about fast hands, getting your first step down quickly then turning it into sprint nice and easy.
2017 07 05
Deadlift
1×5, Add 10 pounds to your last Deadlift workout.
Press
5. 5. 5, I want these to be smooth
Neutral Grip Dumbbell Bench
10. 10. 10.
Box Jumps – 50
True Push Ups – 50
Strict Pull Ups – 50
You can break this up into any amount of sets and reps you want.
2017 07 03
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.
Clean Warm Up
1 – 1. 1. 1. 1. 1
BacK Squat
3. 3. 3. 3. 3, leave room in the tank. they should be smooth reps
Go through the clean warm up then do a back squat set. Go back to the clean warm up and another set of back squats. Keep this up for 5 sets. I want the squats to feel fast. The warm up is done with the bar.
4 Rounds
Kettlebell Supported Dead Bug Hands Only – 30 seconds
Elevated Single Arm RDLs Right – 10
Kettlebell Supported Dead Bug Feet Only – 30 seconds
Elevated Single Arm RDLs Left – 10
Side Pillar Hip Tap to Hip Reach – 5 right/5 left
2017 07 03