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
5 x 3 @ 92.5% of 3 RM from last Thursday
Close Grip Bench Press
Bench 3 x 5 @ 90% of heaviest 5 from last Thursday
Complete 8 reps:
40 yard prowler push w/ 180/125 lbs
Rest 90 seconds between efforts
2017 01 25
Deadlift 1×5 RM, Add 10 pounds to your last DL workout.
Deadlift 3 RM
CrossFit Disco
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Power Cleans @ 75% of body weight
Pull Ups
2017 01 23
Press
3×5 Add 2.5 pounds to your last press workout.
Press
5 RM, 1 x max reps @ 80% of 5 RM
Complete 12 rounds of:
Squats – 2 reps
Burpee Box Jumps w/ 20″ box – 3 reps
Rest 45 seconds between rounds.
* Amateurs – Use your last set of completed 5 reps from last week.
* Collegiate & Professional – 75% of 1 RM
* For burpee box jumps, perform a burpee and jump up on the box landing in a good athletic position. Step down and repeat two more times.
2017 01 23
POWER CLEAN
5×3
Add 2.5lbs to your last power clean workout.
POWER SNATCH
2 RM
Complete 6 rounds:
Row 250 meters
*Rest 30 seconds between efforts
then…
Complete as many rounds as possible in 8 minutes of:
Power Cleans to Push Press – 5 reps
Dips – 5 reps
2017 01 19
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.
BACK SQUAT
3RM
BENCH PRESS
5. 5. 5. 5. 5
Complete 10 Rounds:
30 yard prowler push w/ 210/145lbs
Rest 90 seconds between efforts
2017 01 18
DEADLIFT
1×5
Add 10 pounds to your last DL workout.
RACK PULL
5RM
*start from 1″ below the base of the knee cap
2 pood Russian KB Swings – 150 reps
Med Ball to Toes – 50 reps (Left/Right = 1)
2017 01 16
Another one of my favorite PA Recipes Jalapeño Ribeye Tacos
PRESS
3×5, Add 2.5 pounds to your last squat workout.
PRESS
5. 5. 5, build to a heavy 5
“Religion 3.0”
Complete 5 rounds:
Front Squat – Max reps
Low Box Lateral Plyo Skier Hops – 20 reps
*All levels use use bodyweight for front squats
2017 01 15
POWER CLEAN
5×3
Add 2.5lbs to your last workout.
POWER CLEAN
3 RM
Complete 5 rounds for time of:
Dumbbell Walking Lunges – 12 reps (6 each side)
Dips – 12 reps
Sprint 100 meters
*Lunge out until your back knee touches the ground, then stand up and repeat with no wedding step.
*Make sure to step out into a long enough lunge where your front knee is even with your front toe.
2017 01 12
BACK SQUAT
3×5
add 5 pounds to whatever you did Monday.
BACK SQUAT
3×5 @ 90% of 5 RM
As many rounds as possible in 12 minutes:
Close Grip Bench – 3 reps
Dynamic Push Ups – 10 reps
*Close Grip Bench use body weight
2017 01 11
POWER CLEAN
5×3
Add 2.5lbs to your last workout.
POWER SNATCH
2 RM
As many rounds as possible in 10 minutes:
One Arm Walking DB Lunge – 25 yards
One Arm Hang Power Clean – 10 rep
2016 12 29