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Friday, 6.19.15

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Neutral Head, Dorsiflexion! :)

Amateur

Pull Ups 3 x Max Reps Single Leg Alternating Bounds 3 x 10

Collegiate

Weighted Pull Ups 2, 2, 2, 2, 2 Single Leg Alternating Bounds 3 x 10

“GFY” Tabata Deadlift Challenge

Complete 8 rounds:

315/210 lb Deadlift – Max Reps in 20 seconds Rest 10 seconds *You have 20 seconds to perform as many reps of Deadlift as possible. Rest 10 seconds. Repeat this 7 more times for a total of 8 rounds. Your score is total number of reps in 8 rounds. * Pick a weight that will allow you to get around 50 total reps. This is averaging around 6 reps per round.

2015 06 18

Wednesday 6-17-15

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A.  Clean - 3x1@70%, 3x1@75%, 3x1@80%. Treat these as singles! Rest as needed.  B.  Back squat - 5 rounds, 4 reps each round. Perform rep 1 at :00, rep 2 @ :20, rep 3 @ :40, rep 4 @ 1:00 mark. Pick your own weight, but there is a catch..... You may not rack the bar between reps. Rest 2:00 between rounds.  C. 1000m row, alternating 5 easy and 5 hard pulls. Flush out your legs a little after part B. 

2015 06 17

Tuesday, 6.16.15

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Amateur

Find Max Distance Broad Jump Deadlift 5 RM (add 10 lbs to last workout)

Collegiate

Find Max Distance Broad Jump Snatch Pull 2, 2, 2, 2, 2

Conditioning

Complete 3 rounds: 1 Min – Dynamic Push Up – Max Reps 30 sec rest 1 Min – 1 Arm Walking Lunges holding 1.5/1 pood KB – Max Reps 30 sec rest 1 Min – Russian Twists w/ 1.5/1 pood KB – Max Reps Rest 1 Minute

2015 06 15

Monday 6-15-15

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Warm-up: partner elbow drill, clean skill work on keeping bar close (3x5 with obstacle ~6in away from you) A. 1 hang power clean + 1 jerk - 3x1@60% of max clean, 3x1@65%, 2x1@70%, 1x1@80%. Rest as needed but no more than 2:00 between lifts.  B. Front squat - 20min to work to 2RM C. 12min EMOM: odd- 4 front rack push back lunges @ 40-50% of today's 2RM, even- :30 of pillar-pillar-plank-plank

2015 06 15

Friday, 6.12.15

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Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate

Power Clean 3 RM

Conditioning

Complete 3 rounds: Single Arm DB Hang Power Clean – 5 Reps Chin Up – 10 Reps Single Arm DB Hang Power Clean – 5 Reps 40/30 lb Ball Slam – 15 Reps Single Arm DB Hang Power Clean – 5 Reps Burpee Box Jump – 10 Reps Rest 90 seconds

2015 06 11

Thursday, 6.11.15

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SPRINTS

Complete 10 rounds: Lateral Hurdle Hops – 4 Reps 20 yd Sprint Rest 90 seconds *For lateral hurdle hops to sprint, set up four 16″-20″ hurdles, cones or boxes. Hop laterally over the hurdle landing on the other side, immediately hopping laterally over the 2nd, 3rd, and 4th hurdle. Once you clear the 4th hurdle, transition immediately to a 20 yard sprint.

Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)

Collegiate

Complete the following every minute for 20 minutes: 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.

2015 06 10

Wednesday 6-10-15

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A.  3-position clean (floor, above knee, hips) + clean - 20min to work to heavy but perfect set of complex B.  Back squat - 5x5@70% of 3RM from 2 weeks ago. **before each set perform a :30 wall sit, your rest is the time it takes you to walk to your barbell** C.  3 rounds of: 30sec dead bug hold (we will do these together), 30 plank elbow touches (15R/15L), and 20 bridge-ups (extra credit: put feet on a med ball/some kind of wobbly object)

2015 06 10

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