Back Squat 3×5, Add 5 pounds to your last Squat workout.
Back Squat 3 RM
Press 3 x max reps @ 80% of 5 RM from Thursday
Complete for time: DB/KB Step Ups – 50 reps (25 RT/ 25 LT) Dynamic Push Ups – 100 reps Double Unders – 150 reps *Can be broken up into any sets and reps possible.
2017 04 23
Power Clean 5×3 (add 2.5 lb to last workout)
Hang Power Clean 3. 3. 3. 3. 3
12 min AMRAP 25yd Prowler Push 6 Chin Ups
2017 04 20
Bench Press 3×5, Add 2.5 pounds to your last Bench workout.
Press 5 RM
Complete 8 rounds: Front Squats @ 75% of 1 RM – 3 reps 20 yard Flying Start – 1 rep *For flying starts, take 10 yards to accelerate, you should be at full speed by the time you start the 20 yards. *Rest 3-4 minutes between rounds.
2017 04 19
Deadlift 1×5, Add 10 pounds to your last DL workout.
Deadlift 3×3 @ 90% of 3RM from last Tuesday
Complete: KB/DB Step Ups – 30 reps Rigt, 30 reps Left Strict Pull Ups – 50 reps Banded Good Mornings – 100 reps *Set up your Step Up box height so that the crease of your hip is just below parallel. Focus on using the hamstring of your leg on the box to pull yourself up. Do not use the bottom leg for a drive. *This workout can be broken up in any amount of sets and reps.
2017 04 17
2017 04 17
2017 04 17
2017 04 17
2017 04 17
2017 04 17
Back Squat 3×5, Add 5 pounds to your last Squat workout.
Press 3×5, Add 2.5 pounds to your last Press workout.
Front Squat 1 RM
Bench Press 3 x max reps @ 1 RM Floor Press
Complete 6 rounds for time: Dumbbell Walking Lunge @ – 12 reps (6 RT/ 6 LT) Sprint 25 yards – 1 rep Dips – 12 reps
2017 04 16