Power Clean
5×3 (add 2.5 lb to last workout)
Power Snatch
2 RM + Max rep overhead squat
One your last set of power snatches before dropping the weight perform a single set of max rep OH squats with your 2 RM weight.
Complete 5 rounds:
1 minute Max Calorie Row
Max Weighted Pull Ups w/ 25 lb
2017 03 16
Bench Press
3×5
Add 2.5 pounds to your last bench workout.
Press
5 @ 70%, 5 @ 75%, 5 @ 80% of 1 RM from Monday
Religion
Complete 5 rounds:
Squat – Max Reps
Burpee Box Jumps 20″ – 7 reps
*If under a body weight of 225/145 lb, use a weight of 225/145 lb. If body weight is over 225 lb, put your body weight on the bar.
2017 03 15
Deadlift
1×5, Add 10 pounds to your last DL workout.
Rack Pull
7 RM, Set the bar 1″ below bottom of knee cap and pull to full extension.
Complete for time:
Deadlifts 70-80% of 5RM – 9 reps
Sprint 50 yards
Deadlifts 70-80% of 5RM – 6 reps
Sprint 100 yards
Deadlifts 70-80% of 5RM – 3 reps
Sprint 150 yards
2017 03 13
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.
Front Squat
5×3 @ 92.5% of 3 RM Power Clean from Friday
Press
1 RM
12, 9, 6, 3 for reps:
Push Press
Parallel Bar Dips
2017 03 13
Power Clean
5×3 (add 2.5 lb to last workout)
Power Clean
3 RM + Max rep front squat
One your last set of power cleans before dropping the weight perform a single set of max rep front squats with your 3 RM weight.
12. 9. 6. 3
Pendlay Rows
Box Jumps
Russian Twist (LR + RT =1)
*Each rep of bent over rows begins and ends with the weight on the floor.
2017 03 09
Bench Press
3×5
Add 2.5 pounds to your last bench workout.
Back Squat
3×5
add 5 pounds to your last squat workout.
Back Squat
3 RM
Push Press
3 RM
Complete 5 rounds:
70% of 3 RM Push Press – Max reps
60 second Rowing – Max Calories
2017 03 08
Deadlift
1×5, Add 10 pounds to your last DL workout.
Power Snatch
1 RM, 4×1 @ 90% of 1 RM
Complete 5 rounds:
Single arm DB Power Clean RT – 5 reps
Single arm DB Front Squat RT – 5 reps
Single arm DB Power Clean LT – 5 reps
Single arm DB Front Squat LT – 5 reps
Pull up – Max reps
2017 03 06
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.
Overhead Squat
2 RM, 1 x max reps @ 80% of 2 RM
Close Grip Bench
3 x 5 @ 90% of 5RM from Thursday
Complete 10 rounds:
1/2 Gasser (106yds total)
*Rest 60 seconds between rounds
2017 03 05
Power Clean
5×3 (add 2.5 lb to last workout)
3″ Deficit Deadlift
Perform 1 rep every 30 seconds for 15 minutes. Use 80% of your 3RM and focus on speed.
As many rounds as possible in 8 minutes of:
One Arm Power Snatch AHAP – 5 reps
Single Arm Farmers Walk with AHAP in each hand – 25 yards
Then rest 3 minutes…
As many rounds as possible in 7 minutes of:
Dynamic Push Ups – 10 reps
Ring Rows – 10 reps
2017 03 02
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.
Front Squat
3 x max reps @ 90% of 5 RM
Close Grip Bench
5 RM, 1 x max reps @ 80% of 5 RM
2 x 20 Yard Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
4 x 30 Yard Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Yard Flying Starts (rest 30 seconds between efforts)
2017 03 01