Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Pull Up 3x Max Reps
Front Squat 1x3 @ 70%, 1x3 @ 80%, 3x1 @ ?, go for a heavy single
Bench Press 5RM, 1x Max reps @80% of 5RM
4 Rounds done with a partner Manual Resistance Hamstrings + Dynamic Push Ups - 3 Reverse Med-Ball Toss - 3 5-Way Upper Body Plyo Circuit - 5 reps each direction *** On the Med-Balls error on the lighter side of things. Speed is the name of the game
2017 08 14
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.
Bent Over Row 5. 5. 5. 5. 5, Work up to a heavy set of 5 reps.
Push Press 3. 3. 3. 3. 3, Work up to a heavy 3 reps
10 Minute AMRAP Single Arm Dumbbell Power Snatch - 10 reps Kettlebell Step Ups - 10 reps
2017 08 13
Power Clean 5×3 (add 2.5 lbs to last workout)
Chin Up 3x Max Reps
Power Clean 1x3 @ 70%, 1x3 @ 80%, 2x3 @ 85%
Bench Press 4 RM, 1x Max Reps @80%
5 Rounds Lateral Plyo Skiers- 20 Broad Jump - 3 Goblet Squat Hold - 30 seconds
5 Rounds Deficit Push Ups - 20 Hammer Curls - 10
2017 08 10
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.
Front Squat 1x2 @ 70%, 4x2 @ 80%,
Clean Pull 2x2 100%, 2x2 105%, 2x2 110%
8 Rounds 10 Sledge Hammer Strikes 50 yard Prowler Push
2017 08 09
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Pull Up 3x Max Reps
Back Squat 2 @ 70, 3x2 @ 80%
Press 5. 5. 5, Build to a heavy 5.
5 Rounds Dumbbell Hang Power Cleans - max reps 60 seconds Rest - 60 seconds Dips - max reps in 60 seconds Rest - 60 seconds * Cannot drop dumbbells during the entire 60 seconds of DB HPC.
2017 08 07
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.
Front Squat 1x3 @ 70%, 1x3 @ 80%, 2x3 @ 85%
Power Snatch 1x3 @ 75%, 1x3 @ 80%, 1x3 @ 85%
8 Minute AMRAP Max Towel Pull Ups 5 Box Jumps
2017 08 06
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.
Bent Over Row 5. 5. 5. 5. 5, work up to a heavy 5
Push Press 3. 3. 3
10 Minute AMRAP Single Arm DB Power Snatch - 10 reps (alternate arms as needed) Sandbag Walking Lunge - 25 yards
2017 07 23
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.
Front Squat 5x3 @ ~85% of the heavy triple you did on Monday.
Power Clean 1x3 @ 75%, 1x3 @ 80%, 2x3 @ 85%
10. 9. 8. 7. 6. 5. 4. 3. 2. 1. Ball Slams Parallel Bar Dips
2017 07 19
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Pull Up 3x Max Reps
Back Squat 1 x 2 @ 70%, 5 x 2 @ 80%.
Push Press 3. 3. 3, Work up to a heavy 3 reps.
8 Rounds 10 seconds Quick Feet, immediately transition into the sprint 80 yard Sprint (40 yards out and back) Rest 60 seconds
2017 07 18
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.
Front Squat 3. 3. 3. 3, For the last 6 weeks we have been using percentages. For today, I want you to work up to a heavy triple on the back squat.
Power Snatch 4x3 @85% of last weeks heavy 3
10 Minute AMRAP Max Ring Rows 3 Get Up Get Ups on each arm
2017 07 16