2016 10 22
AMATEUR
POWER CLEAN
5×3
Add 2.5lbs to what you did last.
CHIN UPS
3x Max Reps
Rest 3 minutes between sets
COLLEGIATE
POWER CLEAN
3. 3. 3. 3. 3
Work up to a heavy triple on the power clean
DUMBBELL BOX JUMPS
5. 5. 5. 5. 5
Start conservative on the first set and work up each set as long as your technique is on point.
CONDITIONING
15 MINUTE AMRAP OF:
10 DIPS
15 TRUE PUSH UPS
10 RT/10 LT BULGARIAN SPLIT SQUAT
15 ROTATIONAL BALL SLAMS
2016 10 20
AMATEUR
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.
COLLEGIATE
BARBELL WEIGHTED STEP UP
10. 10. 10. 10
Work up to a challenging 10 reps. Remember that is 10 right and 10 left.
CLOSE GRIP BENCH
5. 5. 5. 5. 5
Work up to a 5 rep max.
CONDITIONING
10. 9. 8. 7. 6. 5. 4. 3. 2. 1
Russian KB Swings
100yd Sprint
Start with prescribed number of swings, then sprint 100 yards. Keep going till you complete all 10 rounds of swings and sprints.
2016 10 19
AMATUER
DEADLIFT
1×5
Add 5-10 pounds to your last DL workout.
STRICT PULL UPS
3x Max Reps
Rest 3 minutes between sets.
COLLGIATE
DEADLIFT
5RM
Work up to a heavy 5 reps.
WEIGHTED PULL UPS
7. 7. 7
Find a 7 rep max
CONDITIONING
EMOM of 10 ROUNDS
2 POWER CLEANS @ 65-70% of 1RM
DOUBLE UNDERS
** Double Unders will start 10 from there every other round add 5 Double Under. Rounds 9 and 10 will culminate with 30 Double Unders
2016 10 17
AMATEUR
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.
COLLIGIATE
BACK SQUAT
5 rep max, Then take off 20% for one set of max reps to failure.
PRESS
2. 2. 2. 2. 2
Work up to a heavy 2 reps.
CONDITIONING
15 Minute AMRAP of:
25yd DUMBBELL WALKING LUNGE
10 DB HANG PC
***Use the same weight for walking lunges as hang power cleans. The Rx is 50 pounds. Get nasty.
2016 10 16
2016 10 16
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Power Clean 3 RM
Conditioning
Complete as many rounds as possible in 12 minutes:
Power Clean @ 65% of 3 RM – 3 reps
Pull Ups – 5 reps
Dips – 10 reps
2016 10 13
Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)
Collegiate
Front Squat 3 RM
Close Grip Bench 10, 10, 10
Conditioning
WMD 001
21, 15, 9 reps:
Back Squat @ 65% of your most recent 1 RM
2 pood Russian KB Swings
+ 30 second C2 Rower sprint every 2 minutes for max calories
We will, record your total time for this workout, the weight on the bar and total calories you amassed
2016 10 13
Amateur
Deadlift 1×5 (add 10 pounds to last DL)
Collegiate
Power Snatch 2, 2, 2, 2, 2, 2
Conditioning
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Pull Ups
Push Ups
Bulgarian Split Squat
2016 10 11
Lift the following as fast as possible using only one rep of:
Complete the lift tonnage before moving onto the next
Squat 4,000/2,800 pounds – 1 Rep
Press 1,500/1,050 pounds – 1 Rep
Deadlift 4,500/3,150 pounds – 1 Rep
2016 10 10