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
5×5 @70%, I want you to focus on moving the bar as fast as you can
Push Press
3. 3. 3. 3, Build to a heavy 3
Every Minute on the Minute for 8 Rounds
5 Ball Slams
Max Cal Bike or Row with time remaining
2017 09 10
Press
1. 1. 1. 1 .1
Work up to a heavy single, you have sets to get there.
5 Rounds
10 Dumbbell Hang Power Cleans
30 yards Sled Drag
30 yards Reverse Sled Drag
2017 09 08
Floor Press
10. 10. 10. 10. 10
Tempo of 3 seconds down and 1 second in the bottom
100 Banded Tricep Extension
100 Ball Slams
100 Med-Ball to Toes
***Break up in whatever set and rep scheme you want.
2017 09 07
Back Squat
5. 5. 5. 5. 5, I want you to start at a weight the is light and explosive. From there add 5-20lbs the bar. Continue to add weight as long as the bar is moving fast. No GRINDING reps out
3 Rounds
60 second 4-Way Deadbug
10 Banded Good Mornings
20 yard Dumbbell Walking Lunges
2017 09 05
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a single maximum effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
2017 08 31
Work up 70-75% off your 1RMs, everything should feel smooth
Power Clean
Back Squat
Bench Press
Deadlift
10 Rounds
1 min Row for Meters
1 minute Rest
***Focus on holding a consistent pace among all 10 rounds.
2017 08 31
Power Snatch
2. 2. 2. 2. 2. 2. 2. 2, build to a heavy 2 you have 8 sets to get there
Power Snatch
2. 2. 2. 2. 2. 2. 2. 2, build to a heavy 2 you have 8 sets to get there
Establish a Box Jump 3RM, I want you to make sure that you are landing in a good athletic position, keeping your hips above parallel.
Then…
10x 30 yard push up sprints, rest 45 seconds between rounds
2017 08 29
Back Squat
3×5, Add 5 pounds to your last Back Squat workout.
Walk Outs
2x 10 seconds
Press
3×5, Add 2.5 pounds to your last Press workout.
Back Squat
1x 65%, 1x 70%, 1x 80%, 1x 85%
Walk Outs
2x 10 seconds
Press
5 Rep Max
3 Rounds
25 yard Sled Drag Forward
25 yard Sled Drag Backward
5 R/L Single Leg Teapots
2017 08 28
Power Clean
5×3 (add 2.5 lbs to last workout)
Chin Up
3x Max Reps
Power Clean
2. 2. 2 .2, build to a heavy 2
10 Minute AMRAP
6 Right Arm Dumbbell Complex (Power Snatch + Thruster)
6 Left Arm Dumbbell Complex (Power Snatch + Thruster)
12 (Total) Russian Twist
12 (6 each side) Teapots, use the DB Complex weight if able.
*** DB Power Snatch start from the ground each time.
2017 08 24
Back Squat
3×5, Add 5 pounds to your last Squat workout.
Walk Outs
2x 10 seconds, after your last 3×5 add an additional 15% to the bar, you are simply going to walk the bar out as if you were going to squat, but just stand their for 10 seconds. This is to get you ready for you singles next week.
Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.
Lock Outs
2x 10 seconds, after your last 3×5 add an additional 10% to the bar, you are simply going to un-rack the bar out as if you were going to bench, but just hold it their for 10 seconds. This is going to get you ready for you singles next week.
Back Squat
5×5, use 75%-80% of your heaviest 2 from Monday
Walk Outs
2x 10 seconds, after your last set of 2 add 110% of your 1RM onto to the bar, you are simply going to walk the bar out as if you were going to squat, but just stand their for 10 seconds. This is to get you ready for you singles next week.
Bench Press
2. 2. 2. 2, build to a heavy 2
Lock Outs
2x 10 seconds, after your 2 add an additional 10% to the bar, you are simply going to un-rack the bar out as if you were going to bench, but just hold it their for 10 seconds. This is going to get you ready for you singles next week.
21. 15. 9
Kettlebell Swings
Ring Rows
2017 08 23