Deadlift 1x5 (add 10 lbs to last workout)
Rack Pull 3, 3, 3, 3
Complete as many rounds as possible in 12 minutes:
155/105 lb Thruster – 2 Reps 155/105 lb 15 second isometric hold overhead 15′ Rope Climb – 2 Reps
2015 10 06
2015 10 05
Why we Sprint: High CNS demands, increased muscle fibre recruitment, speed increase, creates pressure in circulatory system.
Complete 4-6 MAX EFFORT sprints: 40 yds
*Is important that these sprints are done at Max Effort. This is only way that we can train speed, sub-maximal reps do us no go. Sprinting is not “running”. Sprinting is not “running fast”. Sprinting is running as fast as you can. Period. *You will be resting upwards of 3 minutes, or till full recovery between sprints. We will want to keep our speed above 95% of our fastest time. For example your fastest 40yd sprint is 5.0sec, the slowest you could run and still be developing speed is 5.25 (5.0 x 105%)
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 5, 5, 5, 5 Press 5×1 (Use 92.5% of 1 RM Press)
2015 10 04
2015 10 02
Power Clean 5×3 (add 2.5 lbs to last workout)
Hang Power Clean 1, 1, 1, 1, 1
Complete as many rounds as possible in 13 minutes: Power Clean and Jerk – 3 Reps Pull Ups – 13 Reps Double Unders – 23 Reps *For Power Clean and Jerk, go as heavy as possible.
2015 10 01
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Squat 5 RM Close Grip Bench Press 3 RM, 1 x Max Reps at 80% of 3 RM
Complete 5 rounds for time of:
Barbell Walking Lunges – 12 Reps (6 RT, 6 LT) Dips – 12 Reps Sprint 100 yds
2015 09 30
2015 09 29
Deadlift 1x5 Pull Ups 3 x Max Reps
Complete 5 Rounds: 3 Power Snatches 3 Snatch Pulls 3 Power Snatches Rest 2 minutes *Stay connected and do not set the bar down during the round. If the weight is dropped, count a miss. *Work to the heaviest set possible.
Complete as many rounds as possible in 10 minutes: Supine Ring Pull Ups – 10 Reps True Push Ups – 10 Reps
2015 09 28
2015 09 28
Press 3×5 (add 2.5 lbs to last workout)
Seated Box Jump 2 RM (Top of thighs, 1” below parallel) Barbell Thruster 2 RM
Complete 3 rounds:
Each round consists of 3 cycles of the following: Front Squats – 2 Reps 40/30 lb Balls Slams – 10 Reps 15′ Rope Climb – 1 Rep Rest 2 minutes betweeen rounds.
2015 09 27