Base
Power Clean 5×3 (add 2.5 lbs to last workout)
Intermediate
Power Clean 3x3 @75%
Conditioning
10 minute AMRAP 6 Right Arm Dumbbell Complex (Power Snatch + Thruster) 6 Left Arm Dumbbell Complex (Power Snatch + Thruster) 6 Chin Ups
2017 09 14
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 3x3 @75%
10 minute AMRAP 6 Right Arm Dumbbell Complex (Power Snatch + Thruster) 6 Left Arm Dumbbell Complex (Power Snatch + Thruster) 6 Chin Ups
2017 09 14
Back Squat 3×5, Add 5 pounds to your last Squat workout.
Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout.
Bulgarian Split Squats 8. 8. 8. 8. 8 (each side)
Bench Press 5x5 @75% focus on moving the bar as fast as you can.
10 Rounds 100 yard sprint Rest 3x as long as it took you to complete the sprint
2017 09 13
Justin and Hilary’s Story-Getting Healthy as a Couple
2017 09 13
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Pull Up 3x Max Reps
Deadlift 5x5 @ 75% focus on moving the bar as fast as you can
4 Rounds Single Arm Dumbbell Row - 12 right/left Dumbbell Shrugs - 12 Teapot - 10 right and left
2017 09 11
2017 09 11
2017 09 11
2017 09 11
2017 09 11
2017 09 11
Back Squat 3×5, Add 5 pounds to your last Back Squat workout.
Press 3×5, Add 2.5 pounds to your last Press workout.
Back Squat 5x5 @70%, I want you to focus on moving the bar as fast as you can
Push Press 3. 3. 3. 3, Build to a heavy 3
Every Minute on the Minute for 8 Rounds 5 Ball Slams Max Cal Bike or Row with time remaining
2017 09 10