Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 4×4 (add 2.5 lbs to last workout)
Complete 6 Rounds of the complex.
185/125 lb Hang Power Clean – 5 Reps 185/125 lb Front Squat – 7 Reps 185/125 lb Push Jerk – 3 Reps
*Each complex must be completed unbroken. Rest as needed between rounds. **For every bar drop mid-complex the penalty is 10 burpees to be completed after the workout.
2015 03 12
A) Jerk 3RM, then 2x3@90% **use jerk boxes if you cannot catch on the shoulders safely
B) OHS - 3RM with 2-sec pause in bottom, then 2x3@90% with no pause
C) 5 rounds MAX EFFORT, 1:00 rest between rounds. 5 lunge-lunge-air squat (push-back lunges) w/ KB, 10 American KB swings (55/35)
2015 03 10
Working on the separation on the the hips an shoulders along the Y-Axis with banded rotational lunges
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Squat 3, 3, 3, 3, 3 Bench Press 3 RM
Complete one round at the start of each minute for 12 minutes.
Odd Minutes: 5-10-5 Yard Shuttle – Right 50 lb Single Arm DB Thruster – 11 Reps Right
Even Minutes: 5-10-5 Yard Shuttle – Left 50 lb Single Arm DB Thruster – 11 Reps Left
2015 03 10
Seated Box Jump Find Seated Box Jump 1 RM
Single Leg Bounding Perform 4×10 on each leg
*Single leg bounding is essentially 10 continuous single led broad jumps. The focus is minimizing ground contact time while maximizing distance. Strength
Deadlift 5 RM (add 10 lbs to last workout) Towel Pull Ups 3 x Max Reps
Rack Pull 5, 5, 3, 3, 3 Towel Pull Ups 3 x Max Reps
2015 03 09
A) Snatch - 3RM, then 2x3@90 **keep in mind these are technical 3RMs this cycle. If it's not pretty, don't count it. Re-do it until it is!
B) Front squat - 3RM, then 2x3@90%
C) 12min EMOM: ODD: (complex) 2 snatch DL + 2 high pulls + 2 hang snatches @ 80% of today's 3RM. EVEN: Russian twist x 20 (45/25#) (R=1, L=2, R=3, etc.)
2015 03 09
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 4, 4, 4, 4 Press 5 RM
Complete 5 Rounds.
40 yd Sprint 2/1.5 pd KB Swing – 11 Reps
-Rest 60 Seconds-
30 yd Sprint Strict Handstand Push Up – 11 Reps
-Rest 45 Seconds-
20 yd Sprint Broad Jump – 5 Reps
-Rest 30 Seconds-
2015 03 08
Weeks Results (3.02.15 – 3.06.15)
Sorry guys missing Monday's Results
2015 03 08
If you are doing the open workout before this class, push the open workout hard and be reasonable with yourself. We can adjust the percentages/reps/etc based on how taxed your body is.
A) Power clean - 5RM, then 2x5@90%
B) Back squat - warm up to 5RM from last week. 3x3 at that weight with 2-sec pause in bottom
C) Alternating tabata: lat pull downs and stationary dips
2015 03 06
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 4×4 (add 2.5 lbs to last workout)
Complete 4 Rounds on alternating minutes.
135/95 lb Barbell Thruster – 7 Reps Chin Up – Max Reps
55/35 lb Russian Twists – 30 Reps Pillar Hold
*On minute zero, complete Barbell Thrusters and max Chin Ups. On minute 1, complete Russian Twists and Pillar Hold until the start of minute 2. Repeat continuously until 4 Rounds (8 minutes) have elapsed.
2015 03 05
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Close Grip Bench Press 5, 5, 5, 5 On the minute for 10 minutes complete: Front Squat – 3 Reps @ 85% 3 RM from 2015-02-16.
Complete 2 rounds for time.
Row 200 Meters Push Ups – 50 Reps Row 200 Meters Rest 90 Seconds
Rest as needed, then…
Complete 2 rounds for time.
Row 100 Meters Dips – 25 Reps Row 100 Meters Rest 60 Seconds
2015 03 04