Deadlift 1×5 (add 10 lbs to last workout)
Pull Ups 3 x Max Reps
Power Snatch 8×2 – Use 90% of Power Snatch 2 RM from 2015-02-10
Pull Ups 3 x Max Reps
Complete 4 Rounds for time.
1.5/1 pd KB Power Snatch Right – 6 Reps
1.5/1 pd KB OH Farmer Carry Right – 20 Yards
Burpee – 12 Reps
1.5/1 pd KB Power Snatch Left – 6 Reps
1.5/1 pd KB OH Farmer Carry Left – 20 Yards
Burpee – 12 Reps
2015 03 02
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Squat 5 RM
Press 3×5
*Collegiate and Professional: 85% of your 3 RM from 2015-02-09 for Press.
Complete as many rounds as possible in 12 minutes of:
135 lb Front Rack Walking Lunges – 10 Reps
Supine Ring Rows – 10 Reps
40/30 lb Ball Slams – 10 Reps
2015 03 02
Today Mike will be filling in for me. I am on my way to St. Louis for the first High School rugby tournament of the year. Thanks again for covering my class Mike!
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 4×4 (add 2.5 lbs to last workout)
10,9,8,7,6,5,4,3,2,1 Reps of:
Chin Ups
Front Squat
*Under 200 lbs, use 185/125 lbs for Front Squat.
*Over 200 lbs, use 225/150 lbs for Front Squat.
2015 02 26
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Squat 3, 3, 3, 3, 3
Bench Press 5 RM
Complete as many rounds as possible in 9 minutes.
30/24″ Box Jumps – 9 Reps
Straight Bar Dips – 12 Reps
2/1.5 pood KB Swing – 15 Reps
2015 02 25
Deadlift 1×5 (add 10 lbs to last workout)
Rack Pull 5, 5, 3, 3, 3
*Collegiate work up to a heavy set of 5 and continue to add weight finding your heaviest triple.
Complete 4 rounds:
50 yard DB Farmer Carry – AHAP
Rest as needed
100 yard Shuttle Run
Rest as needed
*For the 100 yard shuttle, sprint 25 yards out and back twice, alternating change of direction each round.
then…
Complete for time:
Strict Pull Ups – 50 reps
2015 02 23
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Front Squat 3 RM, 1 x max reps at 90% of 3 RM
Complete 5 rounds.
Push Press – 3 reps
Barbell Thrusters – 6 reps
Rest 30 seconds
Row 30 seconds – max calories
Rest 60 seconds
*Use 80% bodyweight for push press and barbell thruster.
2015 02 23
2015 02 22
Don’t forget to sign up for a 30 minute massage with Missy on Saturday. Time slots are on the White Board
***Warning, Rope Climbs today come with long socks and long pants***
Power Clean 5×3 (add 2.5 lbs to last workout)
3 x Max Chin Ups
Power Clean 4×4 (add 2.5 lbs to last workout)
3 x Max Chin Ups
Complete as many rounds as possible in 15 minutes.
Rope Climb – 1 Rep
Push Press – 5 Reps
Burpee Box Overs – 5 Reps
Rope Climbs – 2 Reps
Push Press – 5 Reps
Burpee Box Overs – 5 Reps
Rope Climbs – 3 Reps
Push Press – 5 Reps
Burpee Box Overs – 5 Reps…
*Use 70% of bodyweight for Push Press. Increase the Rope Climbs by 1 Rep at the start of each round.
2015 02 20
Don’t forget to sign up for a 30 minute massage with Missy on Saturday. Time slots are on the White Board
***Warning, Rope Climbs tomorrow come with long socks and long pants***
Sprint 25 yards from Push Up Start position x 5
Sprint 25 yards from Supine Start position x 5
Rest as needed between efforts.
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Floor Press 5, 5, 5, 5
On the minute for 10 minutes complete:
Front Squat – 3 Reps @ 80% 5 RM from 2015-02-02.
2015 02 18
Don’t forget to sign up for a 30 minute massage with Missy on Saturday. Time slots are on the White Board
Deadlift 1×5 (add 10 lbs to last workout)
Pull Ups 3 x Max Reps
Power Snatch 2 RM
Weighted Pull Ups 2 RM
Complete 5 Rounds.
Power Snatch – 3 Reps
Chest to Bar Pull Ups – 9 Reps
Lateral Hops – 12 Reps
*Power Snatch should be approximately 85% 2 RM
2015 02 16
