Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 3×5 @ 90% of your most recent 5 RM Press 7, 7, 7
Complete on the minute for 10 minutes: Russian KB Swings – 15 reps Push Ups – 15 reps
2016 10 03
2016 10 03
2016 09 30
Power Clean 5×3 (add 2.5 lbs to last workout) Parallel Bar Dips 3 x Max Reps
Power Clean 3 RM Parallel Bar Dips 3 x Max Reps
One Minute On, One Minute Off, for 10 minutes. 2 pood KB Swings – 30 Reps *You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. *Perform this workout one minute on and one minute off. Total time is 10 minutes. *If you count a penalty, perform a single 1000 meter row for the penalty.
2016 09 29
2016 09 28
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Every minute on the minute perform: Front Squat – 2 Reps Use 70% of Back Squat 1 RM Bench Press – 2 Reps Use 85% of Bench Press 1 RM *Alternate exercises at the top of each minute. Minute 1 – Front Squat, Minute 2 – Bench Press, etc. You will complete 10 Rounds of each exercise.
Complete as many rounds as possible in 12 minutes: Row – 15 cals Ring Row – 10 Reps Single Arm DB Thruster – 5 Reps
2016 09 28
Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Deadlift 5 RM Pull Ups 3 x Max Reps
Complete 5 Rounds: Barbell Rows – Max Reps in 30 seconds Rest 30 Seconds Russian Twists – Max Reps in 30 seconds Rest 30 Seconds Hang Power Snatch – Max Reps in 30 seconds Rest 1 minute
2016 09 26
Complete 4-7 25 yards *Rest as needed between efforts.
Press 3×5 (add 2.5 lbs to last workout) Squat 3×5 (add 5 lbs to last workout)
Press 5×1 (Use 92.5% of 1 RM Press) Squat 5, 5, 5, 5
2016 09 26
2016 09 26
Power Clean 5×3 (add 2.5 lbs to last workout)
1 Clean Pull + 1 Power Clean
As many rounds as possible in 14 minutes: Ball Slams – 10 Reps Towel Pull Ups – 5 Reps DB Power Snatch Right – 1 Rep AHAP DB Power Snatch Left – 1 Rep AHAP
2016 09 22