Clean Warm Up x2
Power Clean
5×3 (add 2.5 lbs to last workout)
Chin Up
3x Max Reps
Back Squat
1×4 70%. 1×4 80%, 3×4 85%
Power Clean
1×4 70%, 1×4 80%, 2×4 85%
5 Rounds
Sandbag Get Up – 3 each shoulder
Sled Drag – 50 yards
2017 06 29
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 95%, 1×2 100%, 2×2 105%, 1×2 107.5%
Close Grip Bench
2RM, Max reps @ 80%.
5 Rounds
C2 Rower – 30 Max Meters
Rest 2 minutes rest between sets
Compare total meters to 6.08.17
2017 06 28
Snatch Warm Up
2x Through
Deadlift
1×5, Add 10 pounds to your last Deadlift workout.
Front Squat
1×4 70%, 4×4 85%
Power Snatch
4. 4. 4. 4 Work up to a heavy set of 4 reps.
8 x
Pull Ups – max reps, if consistently hit 8 reps and above add some weight to these. Round 1&5 use Pull Up grip, Round 2&6 Mix Grip right hand supinated, Round 3&7 Mix Grip left hand supinated, Round 4&8 use Chin Up Grip
Prowler Push 135/90lbs – 50 yard
2017 06 26
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 Rows
5. 5. 5. 5. Work up to a heavy set of 5 reps.
Push Press
5. 5. 5 Work up to a heavy 5 reps
10 minute time cap:
Single Arm Dumbbell Power Snatch – 30 reps (15 RT/ 15 LT)
Kettlebell Step Ups – 30 reps (15 RT/ 15 LT)
Single Arm Dumbbell Power Snatch – 20 reps (10 RT/ 10 LT)
Kettlebell Step Ups – 20 reps (10 RT/ 10 LT)
Single Arm Dumbbell Power Snatch – 10 reps (5 RT/ 5 LT)
Kettlebell Step Ups – 10 reps (5 RT/ 5 LT)
2017 06 25
Clean Warm Up x2
Power Clean
5×3 (add 2.5 lbs to last workout)
Chin Up
3x Max Reps
Clean Pull
1×2 90%, 1×2 95%, 1×2 105%, 2×2 110%
Close Grip Bench
5RM, 1x max reps @ 80%.
5 Rounds
Prowler Push – 50 yard
Deficit Push Ups – 20
Hammer Curls – 10
2017 06 22
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
1×4 70%, 1×4 80%, 3×4 85%
Power Clean
1×4 70%, 1×4 80%, 3×4 85%
Teapot – 10 right and 10 left
Russian Kettlebell Swings – 15
2017 06 21
Snatch Warm Up
2x Through
Deadlift
1×5, Add 10 pounds to your last Deadlift workout.
Pull Up
3x Max Reps
Back Squat
1×3 70% 3×3 80%
Push Press
5. 5. 5. Work up to a heavy 5 reps.
5 Rounds
Dumbbell Power Cleans – Max Reps 60 seconds
Dips – Max Reps 60 seconds
Rest – 60 seconds
2017 06 19
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
1×4 70%, 1×4 80%, 3×4 85%
Power Snatch
1×4 75%, 1×4 80%, 2×4 85%
10 Minute AMRAP
8 Barbell Bent Over Row
8 Dynamics Push Ups
2017 06 18
Clean Warm Up x2
Power Clean
5×3 (add 2.5 lb to last workout)
Chin Up
3x Max Reps
Clean Pull
1×3 100%, 1×3 105%, 3×3 107.5%
Close Grip Bench
3RM, 1x max reps @ 80%.
6 Sets
Bottoms Up Kettlebell Press – I want three sets right and three sets left for 10 reps.
Dips – 10, if you are hitting your 10 at BW add a little weight.
EXTRA CREDIT – JACKED STREET
5 Sets
Chest Elevated Push Ups – MAX
One Arm Dumbbell Row- 10 right and 10 left – Go heavy!
2017 06 15
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
1×4 70%, 1×4 80%, 3×4 85%
Power Clean
1×4 70%, 1×4 80%, 2×4 85%
4 Rounds
30 Russian Kettlebell Swings
4 Hands Out, Feet Up Inch Worms
2017 06 14