Deadlift
1×5, Add 10 pounds to your last DL workout.
Power Clean
3RM
Death by Ground to Overhead
With a continuously running clock do one ground to overhead movement the first minute, two ground to overhead movements the second minute, three ground to overhead movements the third minute… continuing as long as you are able.
*Amateur use 75% of 5×3
*Collegiate use 75% of 3 RM
2017 04 03
Back Squat
3×5, Add 5 pounds to your last Squat workout.
Press
3×5, Add 2.5 pounds to your last Press workout.
Overhead Squat
2 RM, 1 x max reps @ 80% of 2 RM
Close Grip Bench
3 x 10 @ 90% of 10 RM from Thursday
15, 12, 9, 6, 3 reps of:
Dumbbell Thruster
Dynamic Push Up
Russian Twists (L+R=1)
2017 04 03
Power Clean
5×3, Add 2.5 lb to last Power Clean workout
Power Snatch
2, 2, 2, 2, 2
COMPLETE 5 ROUNDS:
Perform 7 cycles of the following:
Power Clean
Thruster
Back Squat
Rack Thruster
*Add weight to set set to work up to the heaviest set possible.
*Rest as needed between rounds.
2017 03 30
Back Squat
3×5, Add 5 pounds to your last Squat workout.
Bench Press
3×5, Add 2.5 pounds to your last Bench workout.
Squat
3 x max reps @ 90% of 1 RM Front Squat from last Thursday
Close Grip Bench
10 RM
Complete 7 rounds for time:
Walking Lunges – 20 yards
Hands Out, Feet Up Inch Worms – 4 reps
2017 03 29
Deadlift
1×5, Add 10 pounds to your last DL workout.
Strict Pull Ups
3 x max reps
Power Clean
3 RM
One Arm DB Rows
3 x max reps AHAP
Complete 5 rounds for time:
Russian Kettlebell Swings – 12 reps
1/2 Gasser Farmers Walk – AHAP
2017 03 27
Press 3×5 (add 2.5 lb to last workout)
Push Press 5 RM
Complete as many rounds as possible in 12 minutes:
Front Squats – 7 reps
Burpee Pull Ups – 7 reps
2017 03 26
Power Clean
5×3 (add 2.5 lb to last workout)
Hang Power Clean
1 RM
Complete 5 x
30 sec sprint – max calories
2:30 second rest
2017 03 23
Back Squat
3×5, Add 5 pounds to whatever you did last time.
Front Squat
1 RM, 1 x max reps @ 80% of 1 RM
Volkswagen
21, 15, 9 reps of:
Bench Press @ body weight
Strict Pull Ups
2017 03 22
Deadlift
1×5, Add 10 pounds to your last DL workout.
Deadlift
5 RM
10 Rounds
Standing Teapot – 10 reps (5 RT/ 5 LT)
Kettlebell Swing – 10 reps
2017 03 20
Back Squat
3×5, Add 5 pounds to whatever you did last time.
Press
3×5, Add 2.5 pounds to whatever you did last time.
Weighted Barbell Step Ups
10, 10, 10, 10 (5 RT/ 5 LT)
Bench
7 RM, 1 x max reps @ 80% of 7 RM
Hands out Feet Up Inch Worms – 50 reps
Ball Slams – 100 reps
*This workout has a 15 minute cap. This means you have 15 minutes to complete as many reps as possible.
*The reps can be broken into any combination of sets and reps.
2017 03 19