Power Clean 5 x 3 (add 2.5 lb to last workout)
Chin Ups 3 x max reps
Overhead Squat 2, 2, 2, 2, 2, 2
One Arm DB Rows 3 x max reps (AHAP)
KB Swings – 100 reps Row – 75 calories Evil Wheels – 50 reps
*This can be broken into any amount of sets and reps.
2017 02 09
Bench Press 3×5 Add 2.5 pounds to your last bench workout.
Bench 3 x 3 @ 90% of 3 RM from Monday
5 rounds Barbell Walking Lunges AHAP – 12 reps (6 each side) Dips – 12 reps 50 yard Shuttle Run (25 yd out, 25 yd back) – 1 rep
2017 02 08
2017 02 06
2017 02 06
2017 02 06
2017 02 06
Deadlift 1x5, Add 10 pounds to your last DL workout.
Starr Shrugs 3 x 15
Complete 7 rounds: Rings Rows – Max reps Med-Ball to Toes - 10 reps
2017 02 06
Squat 3 x 5, add 5 pounds to your last squat workout.
Press 3 x 5, add 2.5 pounds to your last press workout.
Front Squat 3 x max reps @ 90% of 7 RM
Close Grip Bench 3 RM, 1 x max reps @ 80% of 3 RM
4 Rounds: Double Unders – 15 reps 20yd Zombie Crawl + Push Up Every 5 yds
2017 02 05
Power Clean 5 x 3 (add 2.5 lb to last workout)
4″ Deficit Deadlift 5 RM, 1 x max reps @ 80% of 5 RM
Complete for time: Rotational Ball Slams – 50 reps Seated Med Ball Toss – 50 reps Ring Rows – 50 reps *Complete the workout in whatever order, rep scheme, and rounds you would like.
2017 02 02
2017 02 01