Power Clean 5×3 (add 2.5 lbs to last workout)
1 Clean Pull + 1 Power Clean x 6 *Perform 6 sets of designated complex using 85% of 1 RM Power Clean from 04-03-15.
As many rounds as possible in 14 minutes: 40/30 lb Ball Slam – 10 Reps Towel Pull Up – 5 Reps AHAP DB Power Snatch Right – 1 Rep AHAP DB Power Snatch Left – 1 Rep
2015 04 09
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Floor Press 3, 3, 3, 3 Barbell Step Ups 4×6 each side
As many rounds as possible in 10 minutes: Sprint 40 yds Plyo Push Ups – Max Reps Unbroken
*Plyo Push Ups should be performed on a 45 lb bumper. One hand will start on the plate and at the top of each rep, you must switch hands explosively without “walking” them. The set ends when you can no longer perform this movement dynamically.
2015 04 08
There are a couple of weightlifting competitions coming up over the next few months. If anyone is interested in competing, let me know so we can start tailoring your programming accordingly! The competitions are:
- May 16-17: Indiana State Championships in Indianapolis, IN
- June 13-14: CANUSA JekyllHYDE Summer Open in Ypsilanti, MI
- June 20: Sayre Park Chicago Summer Open in Chicago, IL
Warmup: (watch this video of a super strong woman pushing some serious weight. Pay especially close attention to her jerk form, how much she pushes that weight off of her shoulders, popping her head through, the lack of flex in her elbows/shoulders after she has the weight overhead, etc.)
3x5 each leg - split/lunge/lunge/recover
3x5 each leg - jerk + 3 press in split
3x5 each leg - dip/dip/jerk
A) Jerk - 15min to work to pretty heavy single
B) OHS - 5RM (try to beat weight from 3/4)
C) (Modified) Death by American KB swings (75/55) - the modification is that we will be going every :30 instead of every minute on the minute
2015 04 08
New cycle starts today! Skills, drills, and thrills!
Skills (all with empty bar, if it doesn't look good, try try again):
5x3 snatch pull from below knee
5x3 snatch pull from above knee
5x3 hang snatch from above knee
A) Snatch - 15min to work up to heavy but pretty set of 3
B) Tempo front squat - 3.3.3.3 - 22X2 (look back at number from 3-16-15)
C) Tabata plank hold (8 rounds), THEN immediately max set of butterfly sit-ups in 90 seconds
2015 04 06
Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Rack Pull 5, 5, 3, 3, 3 Pull Ups 3 x Max Reps *Collegiate work up to a heavy set of 5 and continue to add weight until you’ve reached your heaviest triple for the day.
Tabata Jacked Street:
45/33 lb Barbell Bicep Curl – Max Reps Ab Mat Sit Up – Max Reps Banded Tricep Push Down – Max Reps
*Complete 8 full rounds of 20 seconds work : 10 seconds rest at each exercise before moving to the next. There is no additional rest for transition. Use an unloaded barbell for Bicep Curls and medium to light band for Tricep Push Downs.
2015 04 06
Wade's Army is excited to announce a Spring campaign, 30 Days For Wade! This campaign is focused 100% on the financial support of families in the fight against neuroblastoma. While exciting breakthroughs are being made on the neuroblastoma research front, most families begin the fight with the current standard treatment. Treatment is costly, and combining this burden with the emotional toll of a child's fight with cancer is often too much for a family to fathom.
For this campaign a limited edition t-shirt design is now available in our new online store! Orders can be placed on this site and the shirts will be shipped to your door step! With the hopes to KAPOW this pediatric cancer, we have also expanded to offering youth size t-shirts so the entire family may represent Wade and the fight against neuroblastoma.
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workut)
Squat 4, 4, 4, 4 Press 5, 5, 5
Complete for time: Rope Climb – 10 Reps 225/150 lb Back Squats – 40 Reps Handstand Push Ups – 50 Reps Note: break up the work however you would like
2015 04 05
2015 04 05
2015 04 04
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 1 RM
Fight Gone Worse
Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.
55/25 lb DB Thrusters – Max Reps 95/75 lb Power Snatch – Max Reps 20″ Box Jump – Max Reps 95/75 lb Push Press – Max Reps Row – Max Calories
*Spend one minute at each of five stations, resulting in a a five-minute round after which a one minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.
2015 04 03
Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Bench Press 1 RM
Barbell Lunges 4×6 each
Conditioning
5 Rounds of
1 min to preform: Wall Walk with Push Up – 3 Reps
1 min to preform: 2/1.5 Pood KB Swing – 15 Reps
1 min to preform: 45/25 lb Russian Twist – 30 Reps
2015 04 02
