AmateurSquat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 5×5 (use 85% of 1 RM from 2015-05-15) Press 1, 1, 1, 1, 1
Complete 4 rounds: Strict Handstand Push Ups – 8 Reps 185/125 lb Hang Power Clean – 6 Reps 20″ Lateral Box Jump – 8 Reps Rest 1 minute *For Lateral Box Jumps, alternate sides (4 LT, 4 RT).
2015 07 19
Pull Ups 3 x Max Reps Single Leg Alternating Bounds 3 x 10
Weighted Pull Ups 2, 2, 2, 2, 2 Single Leg Alternating Bounds 3 x 10
Complete 6 rounds: 275/185 lb Deadlifts – Max Reps in 30 seconds Rest 30 seconds Athletic Burpees – Max Reps in 30 seconds Rest 30 seconds
2015 07 16
2015 07 16
2015 07 15
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 Close Grip Bench Press 3 RM 1 x Max Reps at 80% of 3 RM
Complete as many rounds as possible in 12 minutes: 45 lb Plate Overhead Walking Lunge – 30 Reps (15 RT, 15 LT) Dips – 15 Reps
2015 07 15
Find Max Distance Broad Jump Pull Ups 3 x Max Reps Deadlift 1x5 (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 6 rounds: 100/60 lb Sandbag Shouldering – 10 Reps 50 yd Prowler Shuttle 180/120
2015 07 13
2015 07 13
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 1, 1, 1, 1, 1 Press 5×5
As many rounds as possible in 10 minutes: Push Press – 3 Reps Ball Slam – 5 Reps 45/35 lb Russian Twist – 20 Reps
2015 07 13
2015 07 11
People often look at athletes and say oh the just have good genetics, while this is true genetics alone aren't what got them to where they are today. Its years upon year of them developing their craft, paying attention to the details, and not excepting anything less the perfection. It can be easy to over look all this when you take a snapshot of a persons athletic journey.
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 3 RM
Complete as many rounds as possible in 12 minutes:
Row – 15 Calories Supine Ring Rows – 10 Reps 135/95 lb Thruster – 5 Reps
2015 07 09