Sorry about the missed post on Monday- I was knock out with the flu. All better now!
A) Push press - 5RM, then 2x5@90%
B) OHS - 5RM, then 2x5@90%
C1) 3x10 3-sec negative GHD sit-ups
C2) 3x10 stiff legged DL (pick a weight you can move smoothly x10)
2015 03 04
Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Power Snatch 8×2 – Use 90% of Power Snatch 2 RM from 2015-02-10 Pull Ups 3 x Max Reps
Complete 4 Rounds for time. 1.5/1 pd KB Power Snatch Right – 6 Reps 1.5/1 pd KB OH Farmer Carry Right – 20 Yards Burpee – 12 Reps 1.5/1 pd KB Power Snatch Left – 6 Reps 1.5/1 pd KB OH Farmer Carry Left – 20 Yards Burpee – 12 Reps
2015 03 02
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 5 RM Press 3×5 *Collegiate and Professional: 85% of your 3 RM from 2015-02-09 for Press.
Complete as many rounds as possible in 12 minutes of: 135 lb Front Rack Walking Lunges – 10 Reps Supine Ring Rows – 10 Reps 40/30 lb Ball Slams – 10 Reps
2015 03 02
BIG thank you to Amy for coaching this morning!! :) I'll be back Wednesday - lift some heavy stuff while I'm gone!
A) 5RM hang clean - stay connected! For some of you this will be a grip strengthening exercise as much as a hang clean strength exercise. And that's okay!
B) Back squat - 5RM, then 2x5@90%
C) Accumulate 50 V-ups, 50 GHD back extensions (or Supermans with 3-sec hold), and 50 Russian twists (R+L=1). Divide up as necessary to accommodate having just 2 GHD machines!
2015 02 27
Today Mike will be filling in for me. I am on my way to St. Louis for the first High School rugby tournament of the year. Thanks again for covering my class Mike!
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 4×4 (add 2.5 lbs to last workout)
10,9,8,7,6,5,4,3,2,1 Reps of: Chin Ups Front Squat *Under 200 lbs, use 185/125 lbs for Front Squat. *Over 200 lbs, use 225/150 lbs for Front Squat.
2015 02 26
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 5 RM
Complete as many rounds as possible in 9 minutes. 30/24″ Box Jumps – 9 Reps Straight Bar Dips – 12 Reps 2/1.5 pood KB Swing – 15 Reps
2015 02 25
A) Jerk 5RM, then 2x5@90%
B) OHS pause squat (2-sec pause in bottom) 5RM, then 2x5@90% (no pause on the working sets, perform 5 reps as fast and clean as possible)
C) 14min, :30 work, :30 rest, alternating
Clean grip DL - something you can constantly move for :30 with good form
Wall sit
2015 02 24
Deadlift 1x5 (add 10 lbs to last workout)
Rack Pull 5, 5, 3, 3, 3 *Collegiate work up to a heavy set of 5 and continue to add weight finding your heaviest triple.
Complete 4 rounds:
50 yard DB Farmer Carry – AHAP Rest as needed 100 yard Shuttle Run Rest as needed
*For the 100 yard shuttle, sprint 25 yards out and back twice, alternating change of direction each round.
then…
Complete for time:
Strict Pull Ups – 50 reps
2015 02 23
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Front Squat 3 RM, 1 x max reps at 90% of 3 RM
Complete 5 rounds.
Push Press – 3 reps Barbell Thrusters – 6 reps Rest 30 seconds Row 30 seconds – max calories Rest 60 seconds
*Use 80% bodyweight for push press and barbell thruster.
2015 02 23
2015 02 22