Total Taper
Power Clean
1×60%, 1×65%, 1×70%, 3×1 60%
Back Squat
1×60%, 1×65%, 1×70%, 3×1 60%
Bench Press
1×60%, 1×65%, 1×70%, 3×1 60%
Deadlift
1×60%, 1×65%, 1×70%, 3×1 60%
2017 05 08
Total Taper
Power Clean
1×60%, 1×70%, 1×75%, 1×80%, 1×85%
Back Squat
1×60%, 1×70%, 1×75%, 1×80%, 1×85%
Bench Press
1×60%, 1×70%, 1×75%, 1×80%, 1×85%
Deadlift
1×60%, 1×70%, 1×75%, 1×80%, 1×85%
2017 05 08
Amateur
Power Clean
5×3 (add 2.5 lb to last workout)
Collegiate
3″ Deficit Deadlfit
5×5 @80% of 5RM from Tuesday
Conditioning
Complete as many rounds as possible in 10 minutes of:
Ring Rows – 10 reps
True Push Ups – 10 reps
2017 05 04
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
Front Squat
1 RM
Bench Press
8. 8. 8
Conditioning
Complete 6 rounds for time:
Dumbbell Hang Cleans – 5 reps
Rest 30 seconds
100 yard Shuttle Run
For shuttle run, sprint out 50 yards, touch and sprint back.
2017 05 03
Amateur
Deadlift
1×5, Add 10 pounds to your last DL workout.
Collegiate
3″ Deficit Deadlift
5 RM
Conditioning
Complete 4 rounds:
100 yard Farmer’s Walk – AHAP
Rest 30 seconds
Sprint 100 yards
Rest 2 minutes between efforts.
2017 05 01
Amateur
Press
3×5, Add 2.5 pounds to your last Press workout.
Collegiate
Push Press
3 RM
Conditioning
For time:
Back Squats @ body weight – 30 reps
1000 meter row
Burpees – 30 reps
2017 04 30
Amateur
Power Clean
5×3 (add 2.5 lb to last workout)
Collegiate
Power Snatch
2 RM
Overhead Squat
1 x max reps @ 2 RM PS
Conditioning
Complete 4 rounds for time:
2/1.5 pood KB Swings – 10 reps
Squats with KB in rack position RT – 10 reps
25 yard One Arm Farmer Walk w/ KB in rack position RT
2/1.5 KB Swings – 10 reps
Squats with KB in rack position LT – 10 reps
25 yard One Arm Farmer Walk with KB in rack position LT
*Challenge yourself and don’t set the kettlebell down until finishing the entire right side. Take a breather and then do the same for the left side.
2017 04 27
Amateur
Back Squat
3×5, Add 5 pounds to your last Squat workout.
Collegiate
Back Squat
5×3 @ 90% of 3 RM from Monday
Conditioning
The Volkswagen 4.0
15, 12, 9 reps of:
Bench Press @ bodyweight + 5 lbs
Weighted Pull Ups w/ 50/35 lbs
* For a lot of us standard Volkswagen is hard enough. For this version try to go a little above what you do on standard Volkswagen for bench. If you’re able to do pull ups well, then try to add some weight to your pull up even if its 2.5 pounders in your pockets. Challenge that vertical pull.
2017 04 26
Amateur
Deadlift
1×5, Add 10 pounds to your last DL workout.
Collegiate
Power Clean
1, 1, 1, 1, 1
Conditioning
COMPLETE 2 ROUNDS FOR TIME:
185/125 lb Hang Power Clean – 5 reps
Sprint 100 yards
135/95 lb Push Press – 10 reps
Sprint 80 yards
Russian KB Swing 2/1.5 pood – 20 reps
Sprint 60 yards
40 lb Ball Slam – 30 reps
Sprint 20 yards
Rest 3 minutes between rounds.
2017 04 24
Amateur
Back Squat
3×5, Add 5 pounds to your last Squat workout.
Collegiate
Back Squat
3 RM
Press
3 x max reps @ 80% of 5 RM from Thursday
Conditioning
Complete for time:
DB/KB Step Ups – 50 reps (25 RT/ 25 LT)
Dynamic Push Ups – 100 reps
Double Unders – 150 reps
*Can be broken up into any sets and reps possible.
2017 04 23