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Thursday, 5.05.16

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[caption id="attachment_3077" align="aligncenter" width="627"]The calm before the storm that was Kalsu                                                         The calm before the storm that was Kalsu[/caption]

Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Barbell Lunge 4×8 each Floor Press 5, 5, 5, 5

Conditioning

Complete 6 rounds for time: Push Press – 8 Reps Russian Twists – 30 Reps (total) Plate Push – 25 yds Rest 60 seconds

2016 05 04

Wednesday 5-4-16

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Warm-up: puppy dog x 2:00, seated straddle x 2:00, thread the needle x 2:00 each side A.  Snatch - 1 snatch every 1:30 x 8 rounds at 70% of 1RM snatch B.  Back squat - 5x3@65% of 1RM BS C. Teams of 2 - alternating every 10 reps: OH KB/DB walking lunge for 100 yards (one trip down the turf = 25yds, down and back = 50yds, FYI)

2016 05 03

Monday 5-2-16

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Warm-up: 5# plate shoulder series, low dragon x 3:00 each leg A.  3-position clean and jerk (3 snatches: 1 from floor, 1 from above knee, 1 from hip) - 5x1@ 65% of 1RM C&J B.  Front squat - 5x3@65% of 1RM FS C.  3 times through--> :30 max barbell rollouts, 1:00 rest, :30 max hang power cleans at 60% of 1RM C&J, 1:00 rest (use the same barbell for the rollouts and the HPC)

2016 05 01

Saturday 4-30-16

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I'm back from vacation today! I'm excited to see how you guys feel about this cycle... :) Warm-up: Thacker method for snatch A.  Snatch from 4-6" blocks - 5x2@65% of 1RM B.  OHS - 5x3@65% of 1RM C.  (Alternate the two movements): 3x8 (each leg) Bulgarian split squat (DB in front rack), 3x5 high/challenging box jumps ***reer to 4/16 for the weight and height you used that day, try to go slightly heavier and higher!

2016 04 28

Friday, 4.29.16

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kalsu_bob_g_mp_57611-596x300

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

1 Power Clean + 1 Hang Power Clean Weighted Pull Ups 2 RM

Conditioning

"Kalsu"

On the minute: Complete 5 burpees and perform max rep 135 lb barbell thrusters on the minute. The goal is to complete 100 total thrusters. *At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

2016 04 28

Thursday, 4.28.16

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IMG_9326

Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Front Squat 1, 1, 1, 1, 1 Bench Press 5 RM

Conditioning

Complete as many rounds as possible in 5 minutes: Broad Jump – 4 Reps Deficit Push Ups – 10 Reps

Rest 2 minutes, then…

Complete as many rounds as possible in 5 minutes: Banded Tricep Extensions – 15 Reps Banded Bicep Curls– 15 Reps 5-10-5 yd Sprint – Any Direction

2016 04 27

Wednesday 4-27-16

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Warm-up: hip circle glute activation drills A.  Clean and jerk - perform 1 clean and jerk every 1:30 for 8 rounds. Today's weight is 70% of your 1RM C&J B.  Back squat - 1RM in 20min C.  4 rounds of: 30sec OH DB hold (moderate weight DB in each hand), 10 front squats, 1:30 rest between rounds

2016 04 26

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