Deadlift
1×5 RM, Add 10 pounds to your last DL workout.
3″ Deficit Deadlift 3RM
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk
*Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.
2017 02 27
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 RM
Push Press
3x max reps @ 90% of 7 RM
Complete 5 rounds:
Sandbag Zercher Walking Lunge – 20 reps (10 each leg)
Evil Wheels – 10 reps
Strict Pull Ups – Max reps
2017 02 26
Power Clean
5×3 (add 2.5 lb to last workout)
Starr Shrugs
3×15
6 Rounds of
10 Sandbag Power Cleans AHAP
25yd Prowler Push 180lbs
2017 02 23
Back Squat
3 x 5, add 5 pounds to your last squat workout.
Bench Press
3×5, add 2.5 pounds to your last bench workout.
Complete 3 rounds:
Squat 75% – 3 reps
Squat 75% + 10 lbs – 3 reps
Squat 75% + 20 lbs – 3 reps
Make sure you are good and warm before jumping into this. Start by squatting 75% of your 1 RM squat for 3 reps. Rack the weight away and add 10 lb. Squat another 3 reps. Rack the weight away and add 10 more lb and squat 3 reps. Limit the rest during the ascending rep scheme to as long as it takes you to add weight to the bar. Repeat two more times, rest as needed between rounds.
Push Press 7 RM
Complete 5 rounds:
15′ Rope Climbs – 1-3 reps
Max reps of Ball Slams – 60 seconds
Rest 60 seconds between rounds
2017 02 22
Deadlift
1×5, Add 10 pounds to your last DL workout.
Power Snatch
2 RM, 3×2 @ 92.5% of 2 RM
Complete 5 rounds:
Overhead Press Hold Hold – 30 seconds
Press – Max reps
Hold Top of Dip – 20 seconds
Dips – Max Reps
Hold Top of Pull Up – 10 seconds
Pull Ups – Max reps
2017 02 20
Squat
3 x 5, add 5 pounds to your last squat workout.
Press
3 x 5, add 2.5 pounds to your last press workout.
Complete 12 rounds:
Squat @ 70% of 1 RM from Thursday – 2 reps
C2 Rower Sprint – 30 seconds
Rest 5-10 minutes…
Floor Press 3×5 @ 90% of 5 RM from Thursday
8 rounds
40 lb Reverse Overhead Ball Toss – 25 yards
50 yard Shuttle Run – 1 rep
2017 02 19
Power Clean 5×3 (add 2.5 lb to last workout)
3″ Deficit Deadlift 7 RM
Complete the heaviest set possible (video of complex):
This is a combination lift of four movements that make up one rep:
1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set.
*Work up to the heaviest set of 3 reps possible.
then…
50 Evil Wheels for time
2017 02 16
Back Squat
3 x 5, add 5 pounds to your last squat workout.
Bench Press
3×5, add 2.5 pounds to your last bench workout.
Back Squat
1 RM
Floor Press
5 RM
3 Rounds
Max reps Dumbbell Push Press – 60 seconds
GHD Back Extension Isometric Hold – 60 seconds
*For GHD isometric hold, hold at the top of the back extension. Cross arms across chest or for added difficulty, place hands behind the head.
2017 02 15
Deadlift
1×5, Add 10 pounds to your last DL workout
Power Clean
1 RM
On the minute
Complete the following on the minute for 10 minutes:
Power Cleans @ 80% of 1 RM – 2 reps
Pull Ups – Max Reps
*** Amateurs use your 90-100% of your 5×3 weight for power cleans
2017 02 13
Back Squat
3 x 5, add 5 pounds to your last squat workout.
Complete 8 sets:
Back Squat – 3 reps @ 70% – 75% of 1RM, focus on speed at which you stand
Box Jumps – 3 reps
*rest 90 seconds between sets
Complete as many rounds as possible in 9 minutes of:
Push Press AHAP – 3 reps
Ball Slams – 5 reps
2017 02 12