Deadlift 1×5, Add 10 pounds to your last DL workout
Power Clean 1 RM
On the minute Complete the following on the minute for 10 minutes: Power Cleans @ 80% of 1 RM – 2 reps Pull Ups – Max Reps *** Amateurs use your 90-100% of your 5x3 weight for power cleans
2017 02 13
Back Squat 3 x 5, add 5 pounds to your last squat workout.
Complete 8 sets: Back Squat – 3 reps @ 70% - 75% of 1RM, focus on speed at which you stand Box Jumps – 3 reps *rest 90 seconds between sets
Complete as many rounds as possible in 9 minutes of: Push Press AHAP – 3 reps Ball Slams – 5 reps
2017 02 12
Power Clean 5 x 3 (add 2.5 lb to last workout)
Chin Ups 3 x max reps
Overhead Squat 2, 2, 2, 2, 2, 2
One Arm DB Rows 3 x max reps (AHAP)
KB Swings – 100 reps Row – 75 calories Evil Wheels – 50 reps
*This can be broken into any amount of sets and reps.
2017 02 09
Bench Press 3×5 Add 2.5 pounds to your last bench workout.
Bench 3 x 3 @ 90% of 3 RM from Monday
5 rounds Barbell Walking Lunges AHAP – 12 reps (6 each side) Dips – 12 reps 50 yard Shuttle Run (25 yd out, 25 yd back) – 1 rep
2017 02 08
Deadlift 1x5, Add 10 pounds to your last DL workout.
Starr Shrugs 3 x 15
Complete 7 rounds: Rings Rows – Max reps Med-Ball to Toes - 10 reps
2017 02 06
Squat 3 x 5, add 5 pounds to your last squat workout.
Press 3 x 5, add 2.5 pounds to your last press workout.
Front Squat 3 x max reps @ 90% of 7 RM
Close Grip Bench 3 RM, 1 x max reps @ 80% of 3 RM
4 Rounds: Double Unders – 15 reps 20yd Zombie Crawl + Push Up Every 5 yds
2017 02 05
Power Clean 5 x 3 (add 2.5 lb to last workout)
4″ Deficit Deadlift 5 RM, 1 x max reps @ 80% of 5 RM
Complete for time: Rotational Ball Slams – 50 reps Seated Med Ball Toss – 50 reps Ring Rows – 50 reps *Complete the workout in whatever order, rep scheme, and rounds you would like.
2017 02 02
Back Squat 3×5 add 5 pounds to your last squat workout.
Bench Press 3×5 Add 2.5 pounds to your last bench workout.
Front Squat 7 RM
Neutral Grip Dumbbell Bench 12. 12. 12. 12
Complete 5 rounds for time: Push Press – 5 reps Chin Ups – 3 reps Push Press – 3 reps Chin Ups – 5 reps Push Press – 1 rep Chin Ups – 7 reps
**Amateurs use 90% of Press 3x5 **Collegiate use 90% of Press 5 RM
2017 02 01
Deadlift 1×5 RM, Add 10 pounds to your last DL workout.
Hang Power Clean 2 RM
Complete 3 rounds: 1 Muscle Clean to Push Press…2 Muscle Cleans to 2 Push Presses…3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds. *Each muscle clean must start on the ground.
2017 01 30
Press 3×5 Add 2.5 pounds to your last press workout.
Elevated Push Ups″ - 3 x max reps
Press 5 RM, 1x max reps @ 80% of 5 RM
Elevated Push Ups″ - 3 x max reps
Complete 8 rounds of: Squats – 3 reps Row Max Calories – 45 seconds Rest 90 seconds between rounds.
*Amateurs – Use the same weight completed from last Monday *Collegiate & Professional – 80% of most recent 3 RM *For the second portion of the workout, complete an all out sprint for 45 seconds on a Rower. The focus is all out effort for 45 seconds.
2017 01 29