Jedi Training 101: Bar levitation
Squat 3×5 (add 5 lbs to last workout) Bench 3×5 (add 2.5 lbs to last workout)
Front Squat 5×3 @ 90% of 3 RM Bench Press 2, 2, 2, 2, 2
Pull Ups – 100 reps *Complete 100 pull ups for time using a kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.
2015 01 14
2015 01 13
Deadlift 1x5 (add 10 lbs to last workout)
Power Clean 1, 1, 1, 1, 1
10, 8, 6, 4, 2, reps of: Power Cleans @ 70% of 1 RM 50 yard Farmer’s Walk – AHAP
*Search out the heaviest set of implements you can find and walk 25 yards out and 25 yards back. *After each set of power cleans, perform 1 farmer’s walk.
2015 01 12
2015 01 12
2015 01 12
Squat 3×5 (add 5 lbs to last workout)
Front Squat 3 RM
Complete 4 rounds: You have 2 minutes to perform each round: 200 yard shuttle 135/95 lbs Shoulder to Overhead – max reps *Rest 2 minutes between rounds *For shuttle, sprint 25 yards, touch and sprint back, do this for a total of 4 times
2015 01 11
2015 01 10
2015 01 10
Power Clean 5×3 (add 2.5 lbs to last workout)
Complete 5 rounds:
Pull Ups – max reps 135 lbs Prowler Push – 50 yards
Weighted Pull Ups 5, 5, 5, 5, 5
Complete for time:
Row – 300 calories
Every 3 minutes, starting at third minute, perform 3 power snatches at 135/95 lbs. Continue following this format till 300 calories are completed.
2015 01 08
Complete 8 rounds for time:
185/125 lbs Front Rack Walking Lunge – 6 reps (3 RT/ 3 LT) Dynamic Push Ups – 10 reps Russian Twist w/ 2/1.5 pood KB – 10 reps
*Pushups are performed by dynamically alternating hands on a 45 lbs bumper.
2015 01 07
