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Thursday, 4.30.15

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Sprints

Complete 2-4 Max Effort Attempts:

100 yd Sprint *Rest as needed between each attempt. When time drops below 92% of your fastest 100 yd Sprint time, the workout is over.

Amateur

Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Bench Press 1, 1, 1, 1, 1

-then all athletes complete-

“Death by Back Squat” 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 lbs, which ever is more.

2015 04 29

Tuesday, 4.28.15

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Amateur

Deadlift 1x5 (add 10 lbs to last workout) Chin Ups 3 x Max Reps

Collegiate

1 Power Snatch + 2 Overhead Squats Towel Pull Ups 3 x Max Reps *Collegiate increase weight gradually accumulating at least 6-8 working sets. Work up to your heaviest set in 15 minutes.

Conditioning

Complete as many rounds as possible in 12 minutes:

180/120 lb Prowler Sprint – 40 yd shuttle (20 yds out and back) 45/35 lb Plate Pinch Carry – 20 yds 45/35 lb Russian Twist – 30 Reps Total

*We will use bumper plates for Plate Pinch Carry.

2015 04 27

Monday 4-27-15

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Warm-up: Take 10-12min to work up to 100% of snatch 1RM in the snatch deadlift. Focus on deloading and keeping tension in your hamstrings on the way down. A.  Snatch - 20min to find 2RM (stay connected) B.  Front squat - 15min to find heavy double/2RM C.  3 rounds for time: 30sec plank hold, 12 front squats at 50-55% of today's 2RM, 30sec hollow rock hold, 12 deadlifts (normal grip) at same weight as FS, 30sec rest

2015 04 27

Monday, 4.27.15

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Amateur

Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)

Collegiate

Front Squat 3 RM, Max Reps at 90%

Conditioning

Complete 5 Rounds: Push Press – Max Reps Unbroken Sprint – 40 yds Dips – Max Reps Unbroken Sprint – 20 yds Rest 90 Seconds *Use 75% bodyweight for Push Press.

2015 04 27

Saturday 4-25-15

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Warm-up: work up in the deadlift to 100% of your clean weight - focusing on the *deloading* phase (setting hips back, chest out over the bar, vertical shins, low back active, hamstrings taut) A.  3-position clean (2" below knee, 2" above knee, hips) - 20min to hit 2.2.2.1.1.1 - only move up if the lift had perfect form! B.  Back squat - 5 rounds - max reps @65% in :30, 2:00 rest C.  Alternating tabata: reverse lunges, inchworm with push-up

2015 04 24

Friday, 4.24.15

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Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

1 Power Clean + 1 Hang Power Clean Weighted Pull Up 2 RM *Collegiate take 20 minutes to find your heaviest complex. You may not drop the bar between Power Clean and Hang Power Clean.

Conditioning

Complete for 5 Rounds for time: DB Power Snatch AHAP – 4 Reps Right 5-10-5 Yd Sprint – 1 Right Rest :30 seconds DB Power Snatch AHAP – 4 Reps Left 5-10-5 Yd Sprint – 1 Left Rest :60 seconds

2015 04 23

Thursday, 4.23.15

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Don't forget to preorder your Summer Swag!

Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Close Grip Bench Press 5, 5, 5 Barbell Lunges 4×6 each *For Barbell Lunges use 80% of bodyweight.

Conditioning

Complete 2 Rounds: 55/35 lb DB Thrusters – 1 Minute Max Reps Rest 1 Minute Dynamic Push Ups – 1 Minute Max Reps Rest 1 Minute 40/30 lb Ball Slams – 1 Minute Max Reps Rest 1 Minute 20″ Burpee Box Jumps – 1 Minute Max Reps Rest 1 Minute

2015 04 22

Tuesday, 4.21.15

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Amateur

Deadlift 1x5 (add 10 lbs to last workout)

Collegiate

Rack Pull 5, 5, 3, 3, 3 *Collegiate work up to a heavy set of 5 and continue to add weight until you’ve reached your heaviest triple for the day.

Conditioning

Complete 5 Rounds for time: 135/95 lb Power Snatch – 6 Reps KB Walking Lunge – 20 yds Strict Chin Up – 12 Reps *For Walking Lunge, use 1.5 pood KB in each hand.

2015 04 20

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