2017 02 01
Amateur
Back Squat 3×5 add 5 pounds to your last squat workout.
Bench Press 3×5 Add 2.5 pounds to your last bench workout.
Collegiate
Front Squat 7 RM
Neutral Grip Dumbbell Bench 12. 12. 12. 12
Conditioning
Complete 5 rounds for time: Push Press – 5 reps Chin Ups – 3 reps Push Press – 3 reps Chin Ups – 5 reps Push Press – 1 rep Chin Ups – 7 reps
**Amateurs use 90% of Press 3x5 **Collegiate use 90% of Press 5 RM
2017 02 01
Amateur
Deadlift 1×5 RM, Add 10 pounds to your last DL workout.
Collegiate
Hang Power Clean 2 RM
Conditioning
Complete 3 rounds: 1 Muscle Clean to Push Press…2 Muscle Cleans to 2 Push Presses…3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds. *Each muscle clean must start on the ground.
2017 01 30
2017 01 30
Week 7 / realization
A. Snatch
1x1 @ 80-85-90% x 2
B. Clean and Jerk
1x1 @ 80-85-90% x 2
C. Heavy Back Squat
3rm FAST
2017 01 30
Amateur
Press 3×5 Add 2.5 pounds to your last press workout.
Elevated Push Ups″ - 3 x max reps
Collegiate
Press 5 RM, 1x max reps @ 80% of 5 RM
Elevated Push Ups″ - 3 x max reps
Conditioning
Complete 8 rounds of: Squats – 3 reps Row Max Calories – 45 seconds Rest 90 seconds between rounds.
*Amateurs – Use the same weight completed from last Monday *Collegiate & Professional – 80% of most recent 3 RM *For the second portion of the workout, complete an all out sprint for 45 seconds on a Rower. The focus is all out effort for 45 seconds.
2017 01 29
2017 01 28
A. Snatch
1x1 @ 90-93-95% x 2
B. Clean and Jerk
1x1 @ 90-93-95% x 2
C. Pull from blocks
1x5 @ 130% of cj
2017 01 26
Amateur
Power Clean 5 x 3 5×3 Add 2.5lbs to your last power clean workout.
Chin Ups 3 x max reps
Collegiate
Overhead Squat 2, 2, 2, 2, 2, 2
Weighted Chin Up 3 RM
Conditioning
"E CAF" COMPLETE 10 ROUNDS FOR TIME: Row for 1 minute, rest for 1 minute. *Row for 1 minute as many meters as you can, rest one minute. *Continue this cycle for a total of 20 minutes. *Your score is the total amount of meters rowed – goal is row at least 3000 meters *Penalty is 1 burpee for every 5 meters under 3,000/2,500 meters.
2017 01 26
2017 01 26