Power Clean 5×3 (add 2.5 lbs to last workout)
Pull Ups 3 x Max Reps
Power Clean 6×2 (Use 90% of Power Clean 1 RM from 08.18.15)
Weighted Pull Ups 3, 3, 3
Complete 15, 12, 9, 6 Reps of:
1.5/1 pood Single Arm KB Power Snatch LT
1.5/1 pood Single Arm KB Power Snatch RT
20″ Lateral Box Jump
2015 09 03
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Front Squat 3, 3, 3
Bench Press 5×1 (use 95% of Bench Press 1 RM from 08.20.15)
Complete every 2 minutes:
True Push Ups – 10 Reps
Supine Ring Row – 10 Reps
180/125 lb Prowler Push – 25 yds
*Perform all movements listed every 2 minutes for a total of 16 minutes or 8 rounds.
2015 09 03
Deadlift 1×5 (add 10 lbs to last workout)
Rack Pull 3, 3, 3, 3
Complete:
500m Row
Power Clean & Alternating Split Jerks – 8 Reps
Towel Pull Ups – 12 Reps
Power Clean & Alternating Split Jerks – 6 Reps
Towel Pull Ups – 10 Reps
Power Clean & Alternating Split Jerks – 4 Reps
Towel Pull Ups – 8 Reps
500m Row
2015 08 31
Complete 4-7 sprints:
20 yd – 40 yd – 20 yd Shuttle
* Sprint 20 yds, change directions and sprint back 40 yds, change directions and sprint back 20 yds to the original starting point.
* Rest as needed between efforts. Stop after efforts drop below 95% of your fastest time.
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Squat 5×5 (use 80% of 1 RM from 08-17-15)
Press 1, 1, 1, 1, 1
2015 08 31
5 Inch Worms Hands Only
10yd Cocky Walks
10yd Spiderman Crawl + Hip Drop + Hamstring Stretch
10yd Leg Cradle + Drunk Step + Rotation
10 Pillar to Plank Press Ups
10 Alternating Pillar w/ Hand Reach
10 Supine Scap Retraction
Every 30 seconds for 15 minutes
1 Deadlift @ 60-65% 1RM
then…
5 Rounds
10 Renegade Rows
5 Manual Resistance Hamstrings + 3 Broad Jumps
2015 08 27
2-3 x
Banded Walk – 10 yards
Banded Reverse Walks – 10 yards
Banded Lateral Walks RT – 10 yards
Banded Lateral Walks LT – 10 yards
Charleston RT – 10 reps
Charleston LT – 10 reps
3 x
Lunge Position Lateral Banded Rotations RT – 20 reps (10 RT/10 LT)
Lunge Position Lateral Banded Rotations LT – 20 reps (10 RT/10 LT)
Static Side Pillar Hold RT – 30 seconds
Static Side Pillar Hold LT – 30 seconds
Rest 60 seconds between sets.
Complete 3 x
Bench @ 60/65% of 1RM/3RM – 5 reps
Dynamic Push Ups – 10 reps
Bench @ 65%/70 of 1RM/3RM – 5 reps
Single Arm DB Press – 30 reps (15 RT/15 LT)
Bench @ 70%/75 of 1RM/3RM – 5 reps
Chest Elevated Push Up on Bar – 20 reps
Rest 3 minutes between sets.
2015 08 26
10 Scap Pull Ups w/ 2 sec pause at the top
10yd Bounding Cocky Walks
Clean Warm Up Series
4 x
Iron Man Holds – 30 seconds
Superman Holds – 30 seconds
Parallel Bar Dips – 5 reps
Strict Pull Ups – 5 reps
5 x
2 pood Russian KB Swings – 15 reps
Reverse Ball Toss – 3 reps
then…
EMOM for 10 Minutes
3 Power Cleans @ 65-70% 1RM
10 Doulbe Unders
2015 08 24
3 x
High Knee Lunge – 10 yards
Spiderman Crawls w/ Elbow to Drop – 10 yards
Spiderman Complex to Horizontal Rotation – 10 yards
One Arm KB High Lunge to Lateral Flexion – 10 yards
Complete 3 x
Squat 60/65% of 1RM/3RM – 5 reps
Quick Feet: Over Over Back Back – 15 seconds
Squat 65%/70 of 1RM/3RM – 5 reps
Lateral Plyo Skiers – 15 seconds
Squat 70%/75 of 1RM/3RM – 5 reps
Consecutive Box Jump – 3 boxes
Rest 3minutes between sets.
3 x
Seated Med Ball Throws – 10 reps
Standing Teapot RT – 10 reps
Standing Teapot LT – 10 reps
2015 08 23
Amateur
DEADLIFT 3 RM
Collegiate
DEADLIFT 1 RM
135/65 lbs Sandbag PC -> Sandbag PP – 30 reps
*** Rest 5-10 minutes then complete
100 reps as fast as possible.
2015 08 20
Amateur
1. Find 3 RM Bench Press
2. Rest 5-15 minutes
3. 1 x max reps @ 87.5% of 3 RM Bench Press
Collegiate
1. Find 1 RM Bench Press
2. Rest 5-15 minutes
3. 1 x max reps @ 85% of 1 RM Bench Press
Amateur
1. Bent Over Rows – 1 x max reps with 87.5% of 3 RM Bench Press
Collegiate
1. Bent Over Rows – 1 x max reps with 85% of 1 RM Bench Press
1. Perform 100 reps of Deficit Push Ups as quickly as possible.
5 x 30 seconds max effort sprint for calories (2 minutes rest) (if time allows)
2015 08 19