5 Inch Worms Hands Only 10yd Cocky Walks 10yd Spiderman Crawl + Hip Drop + Hamstring Stretch 10yd Leg Cradle + Drunk Step + Rotation
10 Pillar to Plank Press Ups 10 Alternating Pillar w/ Hand Reach 10 Supine Scap Retraction
Every 30 seconds for 15 minutes 1 Deadlift @ 60-65% 1RM
then...
5 Rounds 10 Renegade Rows 5 Manual Resistance Hamstrings + 3 Broad Jumps
2015 08 27
2-3 x Banded Walk – 10 yards Banded Reverse Walks – 10 yards Banded Lateral Walks RT – 10 yards Banded Lateral Walks LT – 10 yards Charleston RT – 10 reps Charleston LT – 10 reps
3 x Lunge Position Lateral Banded Rotations RT – 20 reps (10 RT/10 LT) Lunge Position Lateral Banded Rotations LT – 20 reps (10 RT/10 LT) Static Side Pillar Hold RT – 30 seconds Static Side Pillar Hold LT – 30 seconds Rest 60 seconds between sets.
Complete 3 x Bench @ 60/65% of 1RM/3RM – 5 reps Dynamic Push Ups – 10 reps Bench @ 65%/70 of 1RM/3RM – 5 reps Single Arm DB Press – 30 reps (15 RT/15 LT) Bench @ 70%/75 of 1RM/3RM – 5 reps Chest Elevated Push Up on Bar – 20 reps Rest 3 minutes between sets.
2015 08 26
2015 08 25
10 Scap Pull Ups w/ 2 sec pause at the top 10yd Bounding Cocky Walks Clean Warm Up Series
4 x Iron Man Holds - 30 seconds Superman Holds - 30 seconds Parallel Bar Dips - 5 reps Strict Pull Ups - 5 reps
5 x 2 pood Russian KB Swings - 15 reps Reverse Ball Toss - 3 reps
then...
EMOM for 10 Minutes 3 Power Cleans @ 65-70% 1RM 10 Doulbe Unders
2015 08 24
2015 08 24
3 x High Knee Lunge – 10 yards Spiderman Crawls w/ Elbow to Drop – 10 yards Spiderman Complex to Horizontal Rotation – 10 yards One Arm KB High Lunge to Lateral Flexion – 10 yards
Complete 3 x Squat 60/65% of 1RM/3RM – 5 reps Quick Feet: Over Over Back Back – 15 seconds Squat 65%/70 of 1RM/3RM – 5 reps Lateral Plyo Skiers – 15 seconds Squat 70%/75 of 1RM/3RM – 5 reps Consecutive Box Jump – 3 boxes Rest 3minutes between sets.
3 x Seated Med Ball Throws – 10 reps Standing Teapot RT – 10 reps Standing Teapot LT – 10 reps
2015 08 23
Amateur DEADLIFT 3 RM
Collegiate DEADLIFT 1 RM
135/65 lbs Sandbag PC -> Sandbag PP - 30 reps *** Rest 5-10 minutes then complete
100 reps as fast as possible.
2015 08 20
Amateur 1. Find 3 RM Bench Press 2. Rest 5-15 minutes 3. 1 x max reps @ 87.5% of 3 RM Bench Press
Collegiate 1. Find 1 RM Bench Press 2. Rest 5-15 minutes 3. 1 x max reps @ 85% of 1 RM Bench Press
Amateur 1. Bent Over Rows - 1 x max reps with 87.5% of 3 RM Bench Press
Collegiate 1. Bent Over Rows - 1 x max reps with 85% of 1 RM Bench Press
1. Perform 100 reps of Deficit Push Ups as quickly as possible.
5 x 30 seconds max effort sprint for calories (2 minutes rest) (if time allows)
2015 08 19
2015 08 18
2015 08 17