3 RM Seated Box Jump *Use a box that allows you to sit with the top of your legs at parallel
Sprint 10 x 30 yards *45 second rest between sprints
DEADLIFT 1×5 Add 10 pounds to your last DL workout.
Power Clean 3 RM 3x3 @ 95% of 3 RM
2016 12 12
PRESS 3×5 Add 2.5 pounds to whatever you did last time.
Press 5 RM 1 x Max Reps @ 80% of 5 RM
21, 15, 9 reps of: Squat 225/155 lbs Dips
2016 12 11
"Barriers, excuses and even "disabilities" are things that YOU create. Suffice it to say, it's up to you to overcome them. Brad Snyder lost his vision after stepping on and IED in Afghanistan. Instead of dwelling on the things he can no longer do, he decided to master what he could. Brad shares the details with how he turned a shitty situation upside down to come back and win and Olympic Gold Medal for the USA."
POWER CLEAN 5×3 Add 2.5lbs to your last workout.
POWER CLEAN 2. 2. 1. 1.
Complete 7 rounds: Max Reps Seated Dumbbell Press 15 Hollow Rocks *Aim for a weight were your max reps land you in the 8-12 rep range
2016 12 08
Squat 3x5 (add 5 lbs to last workout)
Squat 8x3 @ 90% of 5 RM + 10 lbs
50 Evil Wheels
The "Original" Volkswagen 21, 15, 9 reps of: Bench Press @ body weight Strict Pull Ups
2016 12 08
DEADLIFT 1×5 Add 10 pounds to your last DL workout.
DEADLIFT 30x1 Pull one deadlift every 30 seconds for 15 minutes using 85% of your most recent 5 RM.
13 Min AMRAP 5 PULL-UPS 10 TRUE PUSH UPS 10 Rt/Lt BULGARIAN SPLIT SQUAT
2016 12 05
BACK SQUAT 3×5 Add 5 pounds to whatever you did last time.
PRESS 3×5 Add 2.5 pounds to whatever you did last time.
FRONT SQUAT Work up to a 5 reps max. Then cut it back 20% and do one set of max reps.
PRESS 5. 5. 5. 5. 5 Work up to a heavy 5 reps.
5 Rounds
20 BALL SLAMS 20 LOW BOX LATERAL PLYO SKIERS, 1 RT + 1 LT = 1 Rep
2016 12 04
POWER CLEAN 5×3 Add 2.5lbs to your last workout.
CHIN UPS 3x MAX Reps Rest 3 minutes between sets.
DL TO PC COMPLEX, perform 3 DL then 3 PC 3. 3. 3. 3. 3 Work up to the heaviest set of 3 reps.
DYNAMIC STEP UPS 10. 10. 10. 10. 10 After each set, perform 10Rt/Lt DYNAMIC STEP UPS.
8 Rounds 3 BACK SQUAT, Use 80% of your most recent 5 RM or 3x5 5 BURPEE BOX JUMPS
2016 12 01
BACK SQUAT 3×5 add 5 pounds to whatever you did Monday.
BENCH PRESS 3×5 Add 2.5 pounds to your bench for 3×5.
BOX JUMP 1. 1. 1. 1. 1 Work up to a big single.
CLOSE GRIP BENCH 10. 10. 10 Work up to a heavy 10 reps.
5 ROUNDS 20 FLOOR PRESS 30 BENT OVER ROW W/ 2 DBS
2016 11 30
DEADLIFT 1×5 Add 10 pounds to your last DL workout.
STRICT PULL UPS 3x MAX Reps Rest 3 minutes between sets.
HANG CLEAN 2. 2. 2. 2. 2 Work up to a heavy 2 reps.
STRICT PULL UPS 3x MAX Reps Rest 3 minutes between sets.
12 Min AMRAP 10 SUPINE RING PULL UP 10 TRUE PUSH UPS 20 DOUBLE UNDERS
2016 11 28
BACK SQUAT 3×5 Add 5 pounds to whatever you did last time.
PRESS 3×5 Add 2.5 pounds to whatever you did last time.
BACK SQUAT 10. 10. 10 Work up to a heavy 10 reps.
PRESS 1. 1. 1. 1. 1 Work up to a heavy 2 reps.
10 Minute AMRAP 3 FRONT SQUAT 5 CHIN UPS 7 TRUE PUSH-UPS
2016 11 27