2015 01 18
***Holiday Party 1.17.15 @ 6:00pm***
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Power Clean 5×3 @ 85% of final set of PC on Tuesday
Conditioning
Complete as many rounds as possible in 10 minutes:
55/35 lbs DB Bent Over Rows – 7 reps
55/35 lbs DB Power Cleans – 7 reps
55/35 lbs DB Push Presses – 7 reps
2015 01 15
***Holiday Party 1.17.15 @ 6:00pm***
Jedi Training 101: Bar levitation
Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)
Collegiate
Front Squat 5×3 @ 90% of 3 RM
Bench Press 2, 2, 2, 2, 2
Conditioning
Pull Ups – 100 reps
*Complete 100 pull ups for time using a kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.
2015 01 14
Amateur
Deadlift 1×5 (add 10 lbs to last workout)
Collegiate
Power Clean 1, 1, 1, 1, 1
Conditioning
10, 8, 6, 4, 2, reps of:
Power Cleans @ 70% of 1 RM
50 yard Farmer’s Walk – AHAP
*Search out the heaviest set of implements you can find and walk 25 yards out and 25 yards back.
*After each set of power cleans, perform 1 farmer’s walk.
2015 01 12
Amateur
Squat 3×5 (add 5 lbs to last workout)
Collegiate
Front Squat 3 RM
Conditioning
Complete 4 rounds:
You have 2 minutes to perform each round:
200 yard shuttle
135/95 lbs Shoulder to Overhead – max reps
*Rest 2 minutes between rounds
*For shuttle, sprint 25 yards, touch and sprint back, do this for a total of 4 times
2015 01 11
2015 01 10
AMATEUR
Strength
Power Clean 5×3 (add 2.5 lbs to last workout)
Conditioning
Complete 5 rounds:
Pull Ups – max reps
135 lbs Prowler Push – 50 yards
COLLEGIATE
Strength
Weighted Pull Ups 5, 5, 5, 5, 5
Conditioning
Complete for time:
Row – 300 calories
Every 3 minutes, starting at third minute, perform 3 power snatches at 135/95 lbs. Continue following this format till 300 calories are completed.
2015 01 08
Conditioning
Complete 8 rounds for time:
185/125 lbs Front Rack Walking Lunge – 6 reps (3 RT/ 3 LT)
Dynamic Push Ups – 10 reps
Russian Twist w/ 2/1.5 pood KB – 10 reps
*Pushups are performed by dynamically alternating hands on a 45 lbs bumper.
2015 01 07
Amateur
Deadlift 1×5 (add 10 lbs to last workout)
Collegiate
Rack Pull 2 RM, 1 x max reps @ 80% of 2 RM
*bottom of the knee to lockout
Conditioning
Complete 5 rounds:
Pull Ups – max reps
Shin Hops – 10 reps
2015 01 06
Amateur
Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Floor Press 5 RM
Conditioning
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 225/150 lbs, which ever is more.
2015 01 04