Warm-up: 10min to work to a max muscle snatch
A. Snatch - 3x3@75%
B. OHS - 3x3@75%
C. 3x max effort attempts at HS hold, L-sit hold, wall sit
D. 1000m row for time
2015 09 26
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Every minute on the minute perform x10: 1 Clean Pull + 1 Power Clean *Start at approximately 70% of your 1 RM Power Clean. Increase weight each minute and work up to your heaviest technically sound complex.
Conditioning
“The Mooch” Complete as many rounds as possible in 9 minutes of: 225/135 lbs Back Squats – 3 Reps Pull Ups – 6 Reps Push Ups – 9 Reps
2015 09 24
Warm-up: 10min to work to max muscle clean
A. Clean - 3x3@75%
B. Back squat - 3x3#75%
C1. 4x8 - 3-sec pause air squats onto 45# plate (I'll show you what I mean)
C2. 4x8 - seated Arnold press
2015 09 23
2 Weeks left to make a donation to Wade's Army and still receive a shirt. The shirt must be claimed by October 8th
Sprints
Complete the following sprints:
2 x 20 yd Sprints (rest 20 seconds between efforts)  Rest 30 seconds then…
4 x 30 yd Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 yd Flying Starts (rest 30 seconds between efforts)
*For flying starts, take 10 meters to accelerate, you should be full speed by the time you hit your start.
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Collegiate
Barbell Step Up 4×6 each leg (use 35% of Back Squat 1 RM) Close Grip Bench Press 3 RM, 1 x Max Reps at 80% of 3 RM
2015 09 23
Amateur
Find Max Distance Broad Jump Pull Ups 3 x Max Reps Deadlift 1x5 RM (add 10 lbs to last workout)
Collegiate
Find Max Distance Broad Jump Find Weighted Pull Up 2 RM Snatch Pull 2, 2, 2, 2, 2
Conditioning
Complete 6 rounds:
Sandbag Shouldering AHAP– 10 Reps 20yd Prowler Push + 20yd sprint
2015 09 21
Guest coach Amy tonight!! Be nice, you hooligans. :)
Week 5, Day 13 -- today marks the start of our 2nd phase of our 13-week cycle. This phase focuses on strength and developing power in the lifts. The same rules apply about taking 3-5 warmup sets to get to your working weight each day.
Warm-up: 3x3 split jerk + 3 press from split (note: 1 rep is the jerk + the 3 presses from the split)
A. Jerk - 3x3@75%
B. Front squat - 3x3@75%. Immediately follow each set with 3 box jumps to a moderate height.
C. Triple threat Tabata! Complete all 8 rounds of one movement before moving on to the next. Take 1:00 rest between movements, but hit it hard on the work periods!
- Barbell bent-over rows @ 45/33#
- Jumping lunges (your foot placement should be your jerk landing position)
- Burpees (some good old-fashioned heart pumping burpees!)
2015 09 21
Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 1, 1, 1, 1, 1 Press 5×5
Conditioning
Complete 3-5 Rounds for time:
15′ Rope Climb – 2 Reps 185/125 lb Front Squat – 4 Reps 185/125 lb Push Press – 2 Reps 185/125 lb Barbell Thruster – 4 Reps Rest 60 seconds
2015 09 21
2015 09 20
Week 4, Day 12
Warm-up: lunge series for the hips and hams
A. Snatch - 3x3@80%
B. Snatch DL - 3x5@100% of snatch
C. OHS - 3x5@80%
D1. 5x5 single leg squats (These can be either A) scaled TO a box, B) scaled ON a box, C) pistols, or D) weighted pistols. We will go over the scaling options, have no fear!)
D2. 5x5 single leg KB/DB DL
2015 09 18
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Power Clean 3 RM
Conditioning
Complete 4 rounds: Weighted Pull Ups – 1 Min Max Reps 45/35 lb Overhead Walking Lunges – 1 Min Max Reps 45/35 lb Russian Twist – 1 Min Max Reps Rest 1 minute
2015 09 17