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DEADLIFT 1×5 Add 10 pounds to your last DL workout.
STRICT PULL UPS 3x MAX Reps Rest 3-5 minutes between sets.
DEFICIT DEADLIFT 3RM Work up to a heavy 3 reps.
WEIGHTED PULL UPS 5. 5. 5 Find a 5 rep max
5 Rounds 5 POWER CLEAN + PUSH PRESS 7 BARBELL RDLs 15 C2 ROWER
2016 11 22
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 2. 2. 2. 2. 2 Work up to a heavy 2 reps.
PRESS 2. 2. 2. 2. 2 Work up to a heavy 2 reps.
OG CFFB Workout "The Mooch" 9 Minute AMRAP 3 BACK SQUAT 225/135 6 TOWEL PULL UPS 9 PUSH-UPS
2016 11 20
POWER CLEAN 5×3 Add 2.5lbs to your last workout.
POWER CLEAN 3. 3. 3. 3. 3 Work up to a heavy single.
DUMBBELL BOX JUMPS 3. 3. 3. 3. 3 After each set, perform 3 DB box jumps. Think about landing in a good athletic position. Use a 20" box for the box jumps. If able start conservative on the first set and work up each set as long as your technique is on point.
5 ROUNDS MAX STRICT CHIN UPS 20 BULGARIAN SPLIT SQUAT 10 right and 10 left = 20 reps. Do all one side then the other side. Weighted if able 20 LATERAL LOW PLYO SKIERS Right + Left = 1 rep. Use 1-3 45lb plates stacked on top of each other
2016 11 17
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.
BARBELL WEIGHTED STEP UP 7. 7. 7. 7 Work up to a challenging 7 reps. Remember that is 7 right and 7 left. Use a box where the top of your thigh is parallel to the ground when your foot is flat on the box.
CLOSE GRIP BENCH 5RM, 1x MAX Reps @ 80%
4 ROUNDS 15 RUSSIAN KB SWINGS 15 GOBLET SQUATS 20 SEC GOBLET SQUAT STATIC HOLD 20 C2 ROWER CALORIES
2016 11 16
DEADLIFT 1×5 Add 10 pounds to your last DL workout.
STRICT PULL UPS 3x MAX Reps Rest 3-5 minutes between sets.
DEADLIFT 5RM Work up to a heavy 5 reps.
WEIGHTED PULL UPS 7. 7. 7 Find a 7 rep max
Every Minute on the Minute for 10 Rounds 3 Box Jumps X Power Cleans You have 60 seconds to complete 3 Box Jumps and the required number of reps on the power clean, this number will correspond to the round you are on. Once you complete a set you have the rest of the minute to rest. If you fail a set or do not complete it in the 60 seconds move on to the next one. Remember the Box Jumps are the buy in at the top of each minute.
2016 11 14
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 5RM, MAX REPS @ 80% Work up to a 5 reps max. Then cut it back 20% and do one set of max reps.
PRESS 3. 3. 3. 3. 3 Work up to a heavy 3 reps.
CHIN UPS 5. 6. 7. 8. 9. 10. 11. 12. 13. 14 25yd DUMBBELL WALKING LUNGE You have a 14 minute time cap to get as far as you can. Start with the chin ups and after each set do 25 yards of walking lunges. Record the number of pull ups you complete.
2016 11 13
POWER CLEAN 5×3 Add 2.5lbs to your last workout.
CHIN UPS 3x MAX REPS, rest 2-3 minutes between sets
POWER CLEAN 3. 3. 2. 2. 1. 1 Work up to a heavy single.
SHIN HOPS 5. 5. 5. 5. 5. 5 This are done during the rest period between sets.
7 ROUNDS 7 SINGLE ARM DB PS Alternate arms as needed. 30yd SPRINT
2016 11 10
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.
FRONT SQUAT 5. 5. 5. 5. 5 I want these done at 80% of your most recent 5 rep max. Rest 90 seconds between sets. I want SPEED on the concentric portion of the lift.
CLOSE GRIP BENCH 4. 4. 4 .4 Work up to a heavy 4 reps on the close grip.
PUSH PRESS 10. 9. 8. 7. 6. 5. 4. 3. 2. 1 DIPS 20. 19. 18. 17. 16. 15. 14. 13. 12. 11
2016 11 09
DEADLIFT 1×5 Add 10 pounds to your last DL workout.
DEADLIFT Pull one deadlift every 30 seconds for 15 minutes. You will end up with 30 reps.
15 MINUTE AMRAP
5 PULL-UPS 10 TRUE PUSH UPS 10 right and left BULGARIAN SPLIT SQUAT
2016 11 07
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 5RM, MAX REPS @ 80% Work up to a 5 reps max. Then cut it back 20% and do one set of max reps.
PUSH PRESS 10. 10. 10 Work up to a heavy 10 reps.
4 ROUNDS 15 SINGLE ARM DB THRUSTER 10 BALL SLAMS 20 LATERAL PLYO SKIERS
2016 11 06