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.
Back Squat 5x3, We worked up to heavy heavy triple on Monday. I want you to do perform 5x3 @ 85-90% of that heavy triple.
Power Clean 3. 3. 3. 3. 3, Work up to a heavy triple.
4 sets Russian Kettlebell Swings - 15 Ninja Get Up to Vertical Jump - 5
2017 07 12
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Pull Up 3x Max Reps
Front Squat 2 @ 70%, 2 @ 75%, 4x2 @ 80%, You have been handling some good weight on the front squat. I want doubles @ 80% for speed. Think fast.
Snatch Pull 2. 2. 2. 2. 2, I want the first set done at your final weight of the power snatch from yesterday. Second set add 10 pounds and final two sets get 20 pounds added.
5 sets Dynamic Step Ups - 20 Reverse Med-Ball Too - 5 Sprint - 20 yards Rest 2-3 Minutes between sets
2017 07 10
A . Power Snatch – 70% x 2 x 5
B. Power Clean & Jerk – 70% x 1+1 x 5
C. Box Jump – 3x3
2017 07 09
2017 07 09
2017 07 09
2017 07 09
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.
Back 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 3. 3. 3. 3, Same deal on the PS - work up to a heavy four.
8 minute cap Max 15 yard Shuttles 3 strict pull up buy in at the top of each minute. You have 8 minutes to get max 15 yard trips. Remember you have a 3 pull up buy in at the top of each minute.
2017 07 09
Power Clean 5×3 (add 2.5 lbs to last workout)
Chin Up 3x Max Reps
Snatch Pull 1x2 95%, 1x2 100%, 2x2 105%, 1x2 107.5%
Inclined Dumbbell Press 8. 8. 8. 8
Complete as many sets of the following as possible in 15 minutes. Landmine Push Press-20, Alternate arms as needed. Slide Board Push Ups - 10 right and 10 left Sandbag Shoulder Toss - 5
2017 07 06
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.
Snatch Warm Up 1. 1. 1. 1. 1
Front Squat 3. 3. 3. 3. 3 I want these to be fast. Like Monday go through the snatch warm up then do a front squat set. Go back to the snatch warm up and another set of front squats. Keep this up for 5 sets. I want the squats to feel fast. The warm up is done with the bar.
Push Up Starts - 10x 15 yards Think about fast hands, getting your first step down quickly then turning it into sprint nice and easy.
2017 07 05
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Press 5. 5. 5, I want these to be smooth
Neutral Grip Dumbbell Bench 10. 10. 10.
Box Jumps - 50 True Push Ups - 50 Strict Pull Ups - 50 You can break this up into any amount of sets and reps you want.
2017 07 03