Base
Power Clean 5×3 (add 2.5 lbs to last workout)
Chin Up 3x Max Reps
Intermediate
Power Clean 2. 2. 2. 2. 2, build to a heavy 2 for the day
Conditioning
10 Minute AMRAP Landmine Push Press - 10 R/L Ring Rows - 10
2017 11 02
Base
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.
Intermediate
Bulgarian Split Squat 8. 8. 6. 6. 4. 4. build to a heavy set of 4 use the 8s and 6s as warm ups.
Bench Press 3x10 @75% of heave 5 from last week.
Conditioning
10 Rounds 60 yard Sprint 30 seconds, keep your first sprint and last sprint the same speed. No saving yourself for the last sprint, also this isn't an excuse to sandbag.
2017 11 01
Base
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Pull Up 3x Max Reps
Intermediate
Deadlift 5x5 @80% of last weeks 5
Conditioning
5 Rounds 15 Russian Kettlebell Swings 10 Depth Push Ups 5 Ninja Get Up to Vertical Jump
2017 10 30
Base
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.
Intermediate
Back Squat 3x10 @ 75% of 5 from last week
Push Press 3RM
Conditioning
4 Rounds Seated Med-Ball Throws - 10 Rotational Ball Slams - 15 Teapots - 20 (10 R/L)
2017 10 30
Saturday - Day 69
- Snatch - HS; 80%x3x1OTM (% of HS)
- Clean & Jerk - HS; 80%x3x1OTM (% of HS)
- Front Squat - HS; 80%x3x2(% of HS)
2017 10 29
Thursday - Day 67
- Power Clean + Power Jerk - 75% x (1+1) x 10 OTM
- Power Snatch - 75%x 10x1 OTM
2017 10 29
Wednesday - Day 66
- Clean & Jerk - HS; 75% x (2+1) x 3 OTM (% of HS)
- Snatch - HS; 75%x3x2 OTM (% of HS)
- Pause Back Squat - HS; 75%x3x3 (% of HS)
2017 10 29
Tuesday - Day 65
- Power Snatch - 75%x 10x1 OTM
- Power Clean + Power Jerk - 75% x (1+1) x 10 OTM
2017 10 29
Day 64
WELCOME: RALEIGH COACHING NOW
We will be hitting a heavy single first for these lifts!!! Make sure to come in prepared to move quickly and GET TO WORK!
Heavy single doesn't mean take 5-6 tries, it means 3 at the most, if you're not feeling it hit one and call it good !!!
- Snatch - HS; 75%x 3x2 OTM (% of HS)
- Clean & Jerk - HS; 75% x (2+1) x 3 OTM (% of HS)
- Back Squat - HS; 75%x3x3 (% of HS)
2017 10 29
Base
Power Clean 5×3 (add 2.5 lbs to last workout)
Chin Up 3x Max Reps
Intermediate
Power Clean 1x4 70%, 2x3 75%, 1x2 80%, 1x2 85%
Conditioning
10 Minute AMRAP 7 Right Dumbbell Power Snatch + Thruster 7 Left Dumbbell Power Snatch + Thruster 7 Ring Rows
2017 10 26