All Levels Power Clean 1RM
Timed 10yd Sled Push @2x BW
Every 30 seconds perform: 2 Power Cleans @ 75% of 1RM 1 Ball Slam *** Every 30 second interval increase by 1 Ball Slam *** Continue on until you are unable to complete the give rep scheme *** Score will be total Reps
2015 08 17
1RM Box Jump Consecutive Broad Jumps - 3
Amateur
1. Find a 3 RM Squat 2. Rest 15 minutes 3. 1 x max reps @ 87.5% of 3 RM Squat
Collegiate
1. Find a 1 RM Squat 2. Rest 15 minutes 3. 1 x max reps @ 85% of 3 RM Squat
1. Warm up as needed 2. Perform one set of max reps of body weight Strict Pull Ups. For each rep to count you must come to full extension at the bottom of the movement and get a full head over the bar (not just your chin).
2015 08 16
2015 08 16
2015 08 13
Power Clean 5×3 (add 2.5 lbs to last workout)
Every minute on the minute perform: 1 Clean Pull + 1 Power Clean *Start at approximately 70% of your Power Clean 1 RM. Increase weight each minute and work up to your heaviest complex. *Complete 10 rounds (10 minutes) of work.
Complete 6 rounds for time: 315/205 lb Deadlifts – 3 Reps Pull Ups – 15 Reps Double Unders – 30 Reps Rest 45 seconds
2015 08 13
Future Power Athlete
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 yds to accelerate immediately into 10 yds at full speed.
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
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 08 12
2015 08 11
Find Max Distance Broad Jump Pull Ups 3 x Max Reps Deadlift 5 RM (add 10 lbs to last workout)
Find Max Distance Broad Jump Find Weighted Pull Up 2 RM Snatch Pull 2, 2, 2, 2, 2
Complete the following: Tabata Sledgehammer Strikes Rest 1 minute Tabata Burpees Rest 1 minute Tabata Sledgehammer Strikes
*Alternate left and right side swings each 20 second interval. *Use between a 12 -20 lb sledgehammer. *The interval with the fewest number of reps completed for each exercise is your score.
2015 08 10
2015 08 10
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 1, 1, 1, 1 Press 5×5
Complete 3-5 Rounds: 40 yd Shuttle Run (4x 10 yd) Power Clean – 3 Reps Front Squat – 5 Reps Dips – Max Reps Rest 45 seconds *For Power Clean and Front Squat, use body weight.
2015 08 10