Back Squat
3×5, Add 5 pounds to your last Squat workout.
Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.
Dumbbell Walking Lunge
3×20 yards, go heavy but no wedding steps
Bench Press
7 x1 @ 95%
8x 100 yard shuttle (5yd. 10yd. 15yd. 20yd out and backs)
Rest 3:1
2017 09 27
Deadlift
1×5, Add 10 pounds to your last Deadlift workout.
Pull Up
3x Max Reps
Deadlift
7×1 @ 95%
15 Minute AMRAP
5 Box Jumps
5 Right and Left Get Up Sit Ups
50 yard Sled Drag
2017 09 25
Back Squat
3×5, Add 5 pounds to your last Back Squat workout.
Press
3×5, Add 2.5 pounds to your last Press workout.
Back Squat
7 x1, @ 95%
Push Press
1. 1. 1. 1. 1, Work up to a heavy single on the push press.
5 Rounds
Max Pillar Hold
10 Ball Slams
2017 09 24
Power Clean
5×3 (add 2.5 lbs to last workout)
Chin Up
3x Max Reps
Power Clean
2. 2. 2. 2. 2. 2
8 Rounds
Sandbag Turkish Get Ups – 5 (alternate shoulders each round)
Sled Drag Forward – 25 yards
Sled Drag Backward – 25 yards
Sledge Hammer Strikes – 10 (alternate hands each round)
2017 09 21
Back Squat
3×5, Add 5 pounds to your last Squat workout.
Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.
Bulgarian Split Squats
8. 8. 8. 8. 8, shoot to be last weeks numbers
Bench Press
5×3 @85% focus on moving the bar as fast as you can.
10 Minutes AMRAP
10 right and left Landmine Push Press
100 yard Sprint, key word here is SPRINT. Hit up your Landmines, the compose yourself and hit an all of 100 yard Sprint
2017 09 20
Deadlift
1×5, Add 10 pounds to your last Deadlift workout.
Pull Up
3x Max Reps
Deadlift
5×5 @ 85% focus on moving the bar as fast as you can
15 Minute AMRAP
DB Lateral Step Ups – 10 right
Russian Kettlebell Swings – 10
1 Arm Farmers Walk – 25 yards With KB in rack position right
DB Lateral Step Ups – 10 left
Russian Kettlebell Swings – 10
1 Arm Farmers Walk – 25 yards With KB in rack position left.
2017 09 18
Back Squat
3×5, Add 5 pounds to your last Back Squat workout.
Press
3×5, Add 2.5 pounds to your last Press workout.
Back Squat
6×3 @ 85% , Just like last week I want you to focus on moving the bar as fast as you can
Push Press
4×3, Use 90% of the heavy 3 that you hit last week.
4 Rounds
Ball Slams – 20
Teapot Walking Lunges – 20 yards
2017 09 17
Power Clean
5×3 (add 2.5 lbs to last workout)
Power Clean
3×3 @75%
10 minute AMRAP
6 Right Arm Dumbbell Complex (Power Snatch + Thruster)
6 Left Arm Dumbbell Complex (Power Snatch + Thruster)
6 Chin Ups
2017 09 14
Back Squat
3×5, Add 5 pounds to your last Squat workout.
Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.
Bulgarian Split Squats
8. 8. 8. 8. 8 (each side)
Bench Press
5×5 @75% focus on moving the bar as fast as you can.
10 Rounds
100 yard sprint
Rest 3x as long as it took you to complete the sprint
2017 09 13
Deadlift
1×5, Add 10 pounds to your last Deadlift workout.
Pull Up
3x Max Reps
Deadlift
5×5 @ 75% focus on moving the bar as fast as you can
4 Rounds
Single Arm Dumbbell Row – 12 right/left
Dumbbell Shrugs – 12
Teapot – 10 right and left
2017 09 11