Power Clean 5×3 (add 2.5 lbs to last workout)
Hang Power Snatch 1, 1, 1, 1, 1
Complete as many rounds as possible in 11 minutes: 1.5 pood KB Power Snatch – 5 Reps Strict Chin Ups – 5 Reps Athletic Burpees – 5 Reps ***For single arm KB Power Snatch, use any arm.
2015 08 07
2015 08 06
Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)
Collegiate
Every minute on the minute perform:
Front Squat – 2 Reps
Bench Press – 2 Reps
*For Front Squat use 70% of Back Squat 1 RM. For Bench Press use 85% of Bench Press 1 RM.
*Alternate exercises at the top of each minute. Minute 1 – Front Squat, Minute 2 – Bench Press, etc. You will complete 10 Rounds of each exercise or 20 minutes of work.
Complete 6 rounds:
True Push Ups – 15 Reps
Sprint 1/2 Gasser
Rest 45 seconds 2015 08 05
2015 08 04
Deadlift 5 RM (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Deadlift 5 RM Pull Ups 3 x Max Reps
Every minute on the minute x15 complete: Power Clean – 2 Reps Double Unders – 10 Reps *For Power Cleans, go as heavy as possible.
2015 08 04
2015 08 03
AmateurSquat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 5, 5, 5, 5
Press 5×1 (Use 90% of 1 RM Press)
Conditioning
Complete 4 rounds for time:
55/35 lbs DB Thrusters – 10 Reps
55/35 DB Walking Lunges – 20 Reps (10 RT/ 10 LT)
55/35 DB Push Ups to Row – 20 Reps (10 RT/ 10 LT)
*DB Push Up to Row is performed by doing one push up followed by one single arm row. 2015 08 03
2015 07 30
Power Clean 5×3 (add 2.5 lbs to last workout)
1 Clean Pull + 1 Power Clean *Work up to your heaviest complex in 15 minutes.
"Religion"
Complete 5 rounds: Squat Max Reps 20″ Athletic Burpee Box Jumps – 7 Reps *Amateur – use body weight for Squat. *Collegiate – use 225/150 lbs to 315/210 lbs for Squat.
2015 07 30
Complete 4-6 max efforts:
50 yd Sprints *Rest as needed between efforts.
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Barbell Lunge 4×6 each leg (use 40% of Back Squat 1 RM) Floor Press 5, 5, 5
2015 07 29