Power Clean 5×3 (add 2.5 lbs to last workout)
Chin Up 3x Max Reps
Snatch Pull 1x2 100%, 2x2 100% + 10lbs. 2x2 100% 2x2, Start with your last set of heavy snatch.
Close Grip Bench Work up to a heavy 5 reps then one set of max reps @ 80%.
5 Rounds Lateral Skiers Low Box - 20 Dynamic Step Ups - 10 right and 10 left. Goblet Squat Hold - 30 seconds
4 Rounds Deficit Push Ups - 25 Hammer Curls - 10
2017 07 21
Back Squat 3×5, Add 5 pounds to your last Squat workout.
Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout.
Front Squat 5x3 @ ~85% of the heavy triple you did on Monday.
Power Clean 1x3 @ 75%, 1x3 @ 80%, 2x3 @ 85%
10. 9. 8. 7. 6. 5. 4. 3. 2. 1. Ball Slams Parallel Bar Dips
2017 07 19
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Pull Up 3x Max Reps
Back Squat 1 x 2 @ 70%, 5 x 2 @ 80%.
Push Press 3. 3. 3, Work up to a heavy 3 reps.
8 Rounds 10 seconds Quick Feet, immediately transition into the sprint 80 yard Sprint (40 yards out and back) Rest 60 seconds
2017 07 18
2017 07 17
2017 07 17
2017 07 17
2017 07 17
2017 07 17
Back Squat 3×5, Add 5 pounds to your last Back Squat workout.
Press 3×5, Add 2.5 pounds to your last Press workout.
Front Squat 3. 3. 3. 3, For the last 6 weeks we have been using percentages. For today, I want you to work up to a heavy triple on the back squat.
Power Snatch 4x3 @85% of last weeks heavy 3
10 Minute AMRAP Max Ring Rows 3 Get Up Get Ups on each arm
2017 07 16
Power Clean 5×3 (add 2.5 lbs to last workout)
Chin Up 3x Max Reps
Clean Pull 1x2 @100%, 2x2 @100% +10lbs, 2x2 @100% +20lbs
Bench Press 5 reps then one set of max reps @ 80%.
6 sets Bottom Up Kettlebell Press - 10, I want three sets right and three sets left for 10 reps. Dips - 10
2017 07 13