Base
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Pull Up 3x Max Reps
Intermediate
Deadlift 7 x 1 @ 95%
Conditioning
5 Rounds 10 Dumbbell Hang Power Cleans 10 Evil Wheels
2017 10 16
Saturday - Day 55
- Snatch - HS
- Clean & Jerk - HS
- Front Squat - 85%x2, 90%x2, 90%x2
- Good Morning - 3x5
2017 10 16
Thursday - Day 53
- Power Clean - 85%x2x2, 85%x3x2
- Power Jerk - 85%x2x2, 85%x3x2
- SLDL - 3x5
2017 10 16
Wednesday - Day 52
- Clean - 82% x 5x1 OTM, 87% x 5x1 OTM, 92% x 5x1 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
- Clean Pull - 95%x3, 100%x3, 95%x3
- Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift - 90% x (2+1+1), 95% x (2+1+1), 90% x (2+1+1)
- Pause Back Squat - 70%x2, 75%x2, 70%x2
2017 10 16
Tuesday - Day 51
- Jerk - 82% x 5x1 OTM, 87% x 5x1 OTM, 92% x 5x1 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
- Push Press - 83%x3, 83%x3x4 sets
- Back Squat Jump - 25%x3x3
2017 10 16
Monday - Day 50
- Snatch - 82% x 5x1 OTM, 87% x 5x1 OTM, 92% x 5x1 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
- Snatch Pull - 95%x3, 100%x3, 95%x3
- Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift - 90% x (2+1+1), 95% x (2+1+1), 90% x (2+1+1)
- Back Squat - 85%x3x3
2017 10 16
Base
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.
Intermediate
Back Squat 7 x 1 @ 95%
Press 1. 1. 1. 1. 1 Build to a heavy single
Conditioning
8 Sets 3 Box Jump 30 yard Sprint Rest 3x as long as it took you to complete the set. Focus on jumping as high as you can and running as fast as you can.
2017 10 15
Base
Power Clean 5×3 (add 2.5 lbs to last workout)
Chin Up 3x Max Reps
Intermediate
Rack Pulls 7RM, set the bar height were it is just below your knee cap
Conditioning
15 Minute AMRAP 25 yard Forward Sled Drag 25 yard Reverse Sled Drag 6 Broad Jumps 3 Reverse Med-Ball Toss
2017 10 12
Base
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.
Intermediate
Squat Walk Outs 5x 10 seconds, use 110% - 120%
Bench Press 6x3 @ 85%, focus on moving the bar as fast a possible
Conditioning
10 Minute AMRAP 20 yard Sandbag Walking Lunge 10 Sandbag Dynamic Push Ups
2017 10 11
Base
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Pull Up 3x Max Reps
Intermediate
Deadlift 6x3 @ 85%, make sure to focus on moving the bar as fast as possible off the ground
Conditioning
4 Rounds Dips - Max Single Arm Dumbbell Row Right - 10 Single Arm Dumbbell Row Left - 10 Evil Wheels - 10
2017 10 09