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Tuesday, 6.13.17

By: 0

Amateur

Snatch Warm Up
2x Through
(5 Snatch GripDeadlift + 5 Stiff Leg Snatch Grip Deadlift + 5 Hang Muscle Snatch + 5 Snatch Grip Push Press+ 5 Overhead Squat +5 Good Mornings) Start with bar for set one, then add weight on set 2.

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Pull Up
3x Max Reps

Collegiate

Front Squat
1×3 70%, 1×3 80%, 3×3 85%

Snatch Pull
4×4, 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.

Conditioning

7 Rounds
Ball Slams – 10
Lateral Box Step Up – 20, use a box height where your hip crease is just below parallel. start with bodyweight, and if able add weight in each had.

2017 06 12

Monday, 6.12.17

By: 0

Amateur

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.

Collegiate

Back Squat
1×4 70%, 1×4 80% 3×4 85%

Power Snatch
1×4 75%, 1×4 80%, 2×4 85%

Conditioning

5 Rounds
Med-Ball to Toes – 16 reps
Goblet Squat Static Hold – 45 seconds
Russian Twist – 16 reps

2017 06 11

Thursday, 6.08.17

By: 0

Amateur

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.

Collegiate

Snatch Pull
1×2 96%, 1×2 100% 2×2 105%, 1×2 107.5%

Slight Decline Dumbbell Bench
10. 10. 10. 10. 10

Conditioning

5 Rounds
C2 Rower – 30 Max Meters
Rest 2 minutes rest between sets

2017 06 07

Tuesday, 6.06.17

By: 0

Amateur

Snatch Warm Up
2x Through
(5 Snatch GripDeadlift + 5 Stiff Leg Snatch Grip Deadlift + 5 Hang Muscle Snatch + 5 Snatch Grip Push Press+ 5 Overhead Squat +5 Good Mornings) Start with bar for set one, then add weight on set 2.

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Pull Up
3x Max Reps

Collegiate

We are finishing week 3 in and missed reps will start to add up and start negating our ability. But if you do miss a rep, make sure you count it.

Front Squat
1×4 70%, 4×4 80%

Power Snatch
1×4 70%, 1×4 75%, 2×4 80%

Conditioning

12 Minute AMRAP
Sandbag Shuttle  (5yd • 10yd • 15yd • 20yd)
Rotational Small – 10

2017 06 05

Monday, 6.05.17

By: 0

Amateur

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.

Collegiate

I want you to keep each of these lifts light and fast. While we are pyramid up, I don’t want you to struggle.

Bent Over Row
5. 5. 5. 5. 5

Push Press
5. 5. 5

Conditioning

10 Minutes AMRAP
(Right) Single Arm Dumbbell Power Snatch – 7 reps
(Right) Single Arm Dumbbell Walking Lunge – 25 yard
(Left) Single Arm Dumbbell Power Snatch – 7 reps
(Left) Single Arm Dumbbell Walking Lunge – 25 yard

2017 06 05

Friday, 6.02.17

By: 0

Amateur

Power Clean
5×3 (add 2.5 lb to last workout)

Chin Up
3x Max Reps

Collegiate

Clean Pull
1×3 100%, 1×3 105%, 3×3 107.5%

Close Grip Bench
4RM, 1x Max Reps @ 80%.

Conditioning

Complete as many sets of the following as possible in 15 minutes. Go heavy.
Russian Kettlebell Swing – 10
Bear Crawl w/ KB Push – 15yds
Russian Twist- 10

2017 06 01

Thursday, 6.01.17

By: 0

Amateur

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.

Collegiate

Back Squat
1×4 70%, 4×4 80%
Keep the same weight you squatted on Monday for the 4s. If you went too heavy and we were unable to get all four sets of four, cut the weight. If you got all 16 reps, but it felt heavy, don’t worry it won’t in a few weeks.

Power Clean
1×4 70%, 1×4 75%, 3×4 80%

Conditioning

10. 9. 8. 7. 6. 5. 4. 3. 2. 1
Ball Slams
Dips

2017 05 31

Tuesday, 5.30.17

By: 0

Amateur

Snatch Warm Up
2x Through
(5 Snatch GripDeadlift + 5 Stiff Leg Snatch Grip Deadlift + 5 Hang Muscle Snatch + 5 Snatch Grip Push Press+ 5 Overhead Squat +5 Good Mornings) Start with bar for set one, then add weight on set 2.

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Collegiate

Back Squat
1×3 70%, 3×3 80%

Push Press
5. 5. 5
Work up to a challenging 5 reps.

Conditioning

Complete as many sets of the following in 10 minutes.
Static Dip Holds – 30 seconds
Get Up Sit Up – 3 right and 3 left

2017 05 30

Monday, 5.29.17

By: 0

Amateur

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.

Collegiate

Front Squat
1×4 70%, 4×4 80%, If you are missing reps, then cut the weight to get all your reps. I need you to get all the reps.

Power Snatch
1×4 70%, 1×4 75%, 2×4 80%

Conditioning

12 minute cap
Max Towel Pull Ups, Every time you break, complete 8 Seated Med Ball Throws with (20/14 pounds)

2017 05 29

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