BACK SQUAT
3×5
add 5 pounds to whatever you did Monday.
BENCH PRESS
3×5
Add 2.5 pounds to your bench for 3×5.
BACK SQUAT
2 RM, 1 x max reps @ 80% of 2 RM
BENCH PRESS
3×5 @ 80% of 1 RM
10 Rounds of Every 45 seconds
Sprint 60 yards
2016 12 28
DEADLIFT
1×5
Add 10 pounds to your last DL workout.
DEADLIFT
5 RM, 1 x max reps @ 80% of 5 RM
Complete 7 rounds:
Ring Pull Ups
10 Hollow Rocks
then…
For time:
100 Ball Slams 40/30 lbs
2016 12 26
BACK SQUAT
3×5
Add 5 pounds to whatever you did last time.
FRONT SQUAT
5×3 @ 90% of 3 RM
Complete 4 rounds:
Isometric Hold Top of Ring Push Up – 30 seconds
185 lbs/125 lbs – Anyway Overhead – Max Reps
2016 12 26
POWER CLEAN
5×3
Add 2.5lbs to your last workout.
POWER CLEAN
2×3 @ 80%
2×3 @ 85%
2×2 @ 90% (of 1 RM)
Complete 10 rounds:
Sprint 40 yards
*Rest 45 seconds between sprints
2016 12 22
BACK SQUAT
3×5
add 5 pounds to whatever you did Monday.
BENCH PRESS
3×5
Add 2.5 pounds to your bench for 3×5.
FRONT SQUAT
3 RM
BENCH PRESS
5RM, 1x MAX Reps @ 80%
Complete 3 rounds:
Barbell Press Hold – 30 seconds
Press – Max Reps
Static Pull Up Hold – 30 seconds
Strict Pull Ups – Max Reps
Hold Top of Dip – 30 seconds
Dips – Max Reps
*Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform max reps of prescribed exercise.
2016 12 21
“Tillman”
Complete 7 rounds for time:
315 lbs Deadlifts – 7 reps
Full Gasser – 1 reps
Pull Ups – 15 reps
*Rest 45 seconds between rounds
2016 12 19
Press 3×5 (add 2.5 lbs to last workout)
Press 5 RM, 1 x max reps @ 80% of 5 RM
Death by Back Squat
Complete:
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on…
*This workout is performed at body weight or 225 lbs / 150 lbs, which ever is more.
* So if your weight is 185 lbs then you would use 225 lbs, however if your weight is greater then 225 lbs then you would get to use your bodyweight.
2016 12 18
2016 12 18
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a single maximum effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
2016 12 15
DB Power Snatch – 1 RM
*Find your 1 RM Dumbbell Power Snatch with each arm.
Complete 3 rounds:
You have 90 seconds to complete the following:
Row 150 meters
2 pood KB Swings – 20 reps
*Rest 3 minutes between rounds.
2016 12 14
