Amateur
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 5×1 (Use 92.5% of Squat 1 RM)
Press 5×5
Conditioning
5, 4, 3, 2, 1 Reps of:
Power Snatch
Row – max distance in 60 seconds
2016 09 18
2016 09 17
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Power Clean 8×2 (Use 90% of Power Clean 1 RM)
Conditioning
Complete 10 rounds for time:
Deadlift – 3 Reps
Evil Wheels – 10 Reps
2016 09 15
Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)
Collegiate
Front Squat 3, 3, 3
Bench Press 5×1 (use 95% of Bench Press 1 RM)
Conditioning
Complete 4 Rounds:
40 yd Sprint
KB Swing – 11 Reps
-Rest 60 Seconds-
30 yd Sprint
Arnold Press – 11 Reps
-Rest 60 Seconds-
20 yd Sprint
30″ Box Jump – 5 Reps
-Rest 60 Seconds-
2016 09 14
Amateur
Deadlift 1×5 RM (add 10 lbs to last workout)
Chin Ups 3 x Max Reps
Collegiate
Rack Pull 3, 3, 3, 3
Chin Ups 3 x Max Reps
Conditioning
Complete as many rounds as possible in 9 Minutes:
Hang Power Clean – 3 Reps
Lateral Ball Slam – 6 Reps
Lateral Hops – 9 Reps
2016 09 12
Amateur
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 5×5
Press 1, 1, 1, 1, 1
Conditioning
Complete one round every 90 seconds:
Split Jerk – 3 Reps
Strict Pull Up – 6 Reps
Broad Jump – 3 Reps
2016 09 11
2016 09 11
Amateur
Pull Ups 3 x Max Reps
Collegiate
Weighted Pull Ups 2, 2, 2, 2, 2
Conditioning
“GFY” Tabata Deadlift Challenge
315/210 lb Deadlift – Max Reps in 20 seconds
Rest 10 Seconds
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Repeat this 7 more times for a total of 8 Rounds. Your score is counted by the total number of reps in 8 Rounds. The goal should be to accumulate around 50 reps
2016 09 08
Sprints
4-7 max effort
25 yd Sprints
*Rest as needed between efforts.
Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)
Collegiate
Barbell Step Up 4×6 each leg
Close Grip Bench Press 3 RM, 1 x Max Reps at 80% of 3 RM
2016 09 07
Amateur
Find Max Distance Broad Jump
Deadlift 1×5 (add 10 lbs to last workout)
Collegiate
Find Max Distance Broad Jump
Snatch Pull 2, 2, 2, 2, 2
Conditioning
Complete 4 Rounds:
1 Min – Dynamic Push Ups – Max Reps
1 Min – Walking Lunges holding 45 lbs plate – Max Reps (count each step)
1 Min – Russian Twist w/ 45 lbs plate – Max Reps (count each plate strike)
Rest 1 Min
2016 09 05