2016 12 05
2016 12 05
2016 12 05
BACK SQUAT 3×5 Add 5 pounds to whatever you did last time.
PRESS 3×5 Add 2.5 pounds to whatever you did last time.
FRONT SQUAT Work up to a 5 reps max. Then cut it back 20% and do one set of max reps.
PRESS 5. 5. 5. 5. 5 Work up to a heavy 5 reps.
5 Rounds
20 BALL SLAMS 20 LOW BOX LATERAL PLYO SKIERS, 1 RT + 1 LT = 1 Rep
2016 12 04
POWER CLEAN 5×3 Add 2.5lbs to your last workout.
CHIN UPS 3x MAX Reps Rest 3 minutes between sets.
DL TO PC COMPLEX, perform 3 DL then 3 PC 3. 3. 3. 3. 3 Work up to the heaviest set of 3 reps.
DYNAMIC STEP UPS 10. 10. 10. 10. 10 After each set, perform 10Rt/Lt DYNAMIC STEP UPS.
8 Rounds 3 BACK SQUAT, Use 80% of your most recent 5 RM or 3x5 5 BURPEE BOX JUMPS
2016 12 01
BACK SQUAT 3×5 add 5 pounds to whatever you did Monday.
BENCH PRESS 3×5 Add 2.5 pounds to your bench for 3×5.
BOX JUMP 1. 1. 1. 1. 1 Work up to a big single.
CLOSE GRIP BENCH 10. 10. 10 Work up to a heavy 10 reps.
5 ROUNDS 20 FLOOR PRESS 30 BENT OVER ROW W/ 2 DBS
2016 11 30
DEADLIFT 1×5 Add 10 pounds to your last DL workout.
STRICT PULL UPS 3x MAX Reps Rest 3 minutes between sets.
HANG CLEAN 2. 2. 2. 2. 2 Work up to a heavy 2 reps.
STRICT PULL UPS 3x MAX Reps Rest 3 minutes between sets.
12 Min AMRAP 10 SUPINE RING PULL UP 10 TRUE PUSH UPS 20 DOUBLE UNDERS
2016 11 28
2016 11 28
2016 11 28
2016 11 28