Amateur
Power Clean
5×3 (add 2.5 lb to last workout)
Collegiate
Hang Power Clean
3. 3. 3. 3. 3
Conditioning
12 min AMRAP
25yd Prowler Push
6 Chin Ups
2017 04 20
Amateur
Bench Press
3×5, Add 2.5 pounds to your last Bench workout.
Collegiate
Press
5 RM
Conditioning
Complete 8 rounds:
Front Squats @ 75% of 1 RM – 3 reps
20 yard Flying Start – 1 rep
*For flying starts, take 10 yards to accelerate, you should be at full speed by the time you start the 20 yards.
*Rest 3-4 minutes between rounds.
2017 04 19
Amateur
Deadlift
1×5, Add 10 pounds to your last DL workout.
Collegiate
Deadlift
3×3 @ 90% of 3RM from last Tuesday
Conditioning
Complete:
KB/DB Step Ups – 30 reps Rigt, 30 reps Left
Strict Pull Ups – 50 reps
Banded Good Mornings – 100 reps
*Set up your Step Up box height so that the crease of your hip is just below parallel. Focus on using the hamstring of your leg on the box to pull yourself up. Do not use the bottom leg for a drive.
*This workout can be broken up in any amount of sets and reps.
2017 04 17
Amateur
Back Squat
3×5, Add 5 pounds to your last Squat workout.
Press
3×5, Add 2.5 pounds to your last Press workout.
Collegiate
Front Squat
1 RM
Bench Press
3 x max reps @ 1 RM Floor Press
Conditioning
Complete 6 rounds for time:
Dumbbell Walking Lunge @ – 12 reps (6 RT/ 6 LT)
Sprint 25 yards – 1 rep
Dips – 12 reps
2017 04 16
Amateur
Power Clean
5×3, Add 2.5 lb to last Power Clean workout
Collegiate
Hang Power Clean
1 RM
Conditioning
Complete 2 rounds:
Push Ups in 2 minutes – max reps
Rest 2 minutes
Chin Ups in 2 minutes – max reps
Rest 2 minutes
Row in 2 minutes – max calories
Rest 2 minutes
2017 04 13
Amateur
Bench Press
3×5 (add 2.5 lb to last workout)
Collegiate
Floor Press
1 RM
Conditioning
21, 15, 9 reps of:
225/150 lb Back Squats
KettleBell Swings
2017 04 12
Amateur
Deadlift
1×5, Add 10 pounds to your last DL workout.
Collegiate
Deadlift
3 RM
Conditioning
Complete as many rounds as possible in 12 minutes:
DB Bent Over Rows – 7 reps
DB Power Cleans – 7 reps
DB Push Presses – 7 reps
2017 04 10
Amateur
Stand Broad Jump
1RM
Back Squat
3×5, Add 5 pounds to your last Squat workout.
Collegiate
Stand Broad Jump
1RM
Squat 3 RM
Conditioning
Complete as many rounds as possible in 12 minutes:
Strict Pull Ups – 4 reps
Clapping Push Ups – 6 reps
Standing Broad Jumps – 8 reps
2017 04 09
Amateur
Power Clean 5×3 (add 2.5 lb to last workout)
Collegiate
Rack Pull 5, 5, 5
*base of the knee cap to lockout
Conditioning
Complete as many cycles as possible in 12 minutes of:
Ball Slams – 10 reps
Ring Rows – 10 reps
Evil Wheels – 10 reps
2017 04 06
Amateur
Bench Press
3×5, Add 2.5 pounds to your last Bench workout.
Collegiate
Press
10 RM
Conditioning
Religion 2.1
Complete 5 rounds:
Front Squat – Max Reps
Burpee to Lateral Hops – 5 reps
*Front Squats use bodyweight
*For burpee lateral hops, perform a burpee and finish by completing a lateral jump over a hurdle or box ranging in height between 12-18″
2017 04 05