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.
Snatch Pull 1x2 96%, 1x2 100% 2x2 105%, 1x2 107.5%
Slight Decline Dumbbell Bench 10. 10. 10. 10. 10
5 Rounds C2 Rower - 30 Max Meters Rest 2 minutes rest between sets
2017 06 07
Snatch Warm Up 2x Through (5 Snatch GripDeadlift + 5 Stiff Leg Snatch Grip Deadlift + 5 Hang Muscle Snatch + 5 Snatch Grip Push Press+ 5 Overhead Squat +5 Good Mornings) Start with bar for set one, then add weight on set 2.
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Pull Up 3x Max Reps
We are finishing week 3 in and missed reps will start to add up and start negating our ability. But if you do miss a rep, make sure you count it.
Front Squat 1x4 70%, 4x4 80%
Power Snatch 1x4 70%, 1x4 75%, 2x4 80%
12 Minute AMRAP Sandbag Shuttle (5yd • 10yd • 15yd • 20yd) Rotational Small - 10
2017 06 05
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.
I want you to keep each of these lifts light and fast. While we are pyramid up, I don’t want you to struggle.
Bent Over Row 5. 5. 5. 5. 5
Push Press 5. 5. 5
10 Minutes AMRAP (Right) Single Arm Dumbbell Power Snatch - 7 reps (Right) Single Arm Dumbbell Walking Lunge - 25 yard (Left) Single Arm Dumbbell Power Snatch - 7 reps (Left) Single Arm Dumbbell Walking Lunge - 25 yard
2017 06 05
Power Clean 5×3 (add 2.5 lb to last workout)
Chin Up 3x Max Reps
Clean Pull 1×3 100%, 1×3 105%, 3×3 107.5%
Close Grip Bench 4RM, 1x Max Reps @ 80%.
Complete as many sets of the following as possible in 15 minutes. Go heavy. Russian Kettlebell Swing - 10 Bear Crawl w/ KB Push - 15yds Russian Twist- 10
2017 06 01
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.
Back Squat 1×4 70%, 4×4 80% Keep the same weight you squatted on Monday for the 4s. If you went too heavy and we were unable to get all four sets of four, cut the weight. If you got all 16 reps, but it felt heavy, don’t worry it won’t in a few weeks.
Power Clean 1×4 70%, 1×4 75%, 3×4 80%
10. 9. 8. 7. 6. 5. 4. 3. 2. 1 Ball Slams Dips
2017 05 31
Snatch Warm Up 2x Through (5 Snatch GripDeadlift + 5 Stiff Leg Snatch Grip Deadlift + 5 Hang Muscle Snatch + 5 Snatch Grip Push Press+ 5 Overhead Squat +5 Good Mornings) Start with bar for set one, then add weight on set 2.
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Back Squat 1x3 70%, 3x3 80%
Push Press 5. 5. 5 Work up to a challenging 5 reps.
Complete as many sets of the following in 10 minutes. Static Dip Holds - 30 seconds Get Up Sit Up - 3 right and 3 left
2017 05 30
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 1x4 70%, 4x4 80%, If you are missing reps, then cut the weight to get all your reps. I need you to get all the reps.
Power Snatch 1x4 70%, 1x4 75%, 2x4 80%
12 minute cap Max Towel Pull Ups, Every time you break, complete 8 Seated Med Ball Throws with (20/14 pounds)
2017 05 29
Clean Warm Up 2x Through (5 Deadlift + 5 Stiff Leg Deadlift + 5 Hang Muscle Clean + 5 Push Press + 5 Back Squat +5 Good Mornings) Start with bar for set one, then add weight on set 2.
Power Clean 5×3 (add 2.5 lb to last workout)
Clean Pull 1x3 100%, 1x3 105%, 3x3 107.5%
Close Grip Bench 5RM, 1x Max Reps @ 80%.
Part A 4 SETS Bottom Up Kettlebell Press - 10, alternate sides each round Parallel Bar Dips - 10
Part B 4 SETS Chest Elevated Push Ups - MAX One Arm Dumbbell Row - 10 right and 10 left - Go heavy!
2017 05 25
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.
Back Squat 1x4 70%, 4x4 80% Keep the same weight you squatted on Monday for the 4s. If you went too heavy and we were unable to get all four sets of four, cut the weight. If you got all 16 reps, but it felt heavy, don’t worry it won’t in a few weeks.
Power Clean 1x4 70%, 1x4 75%, 2x4 80%
21. 15. 9 Russian Kettlebell Swings Ring Rows
2017 05 24
Snatch Warm Up 2x Through (5 Snatch GripDeadlift + 5 Stiff Leg Snatch Grip Deadlift + 5 Hang Muscle Snatch + 5 Snatch Grip Push Press+ 5 Overhead Squat +5 Good Mornings) Start with bar for set one, then add weight on set 2.
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Front Squat 1x4 70%, 4x3 80% Since most of you don't have a 1RM use 75% of your 1RM as a starting place. For instance if I have a 400lb Back Squat I would used 300lbs as the number I base my percentages off of. This is just a starting place, I am not looking for these sets to be a grind. We can adjust the numbers up throughout the cycle.
Snatch Pull 1x4 @100%, 1x4 @100% +10lbs, 2x4 @100% +20lbs, I want the first set done at your final weight of the power snatch from yesterday. Second set add 10 pounds and final two sets get 20 pounds added.
4 Rounds Single Arm Dumbbell Complex (Right) - Power Snatch + Thruster - 6 Single Arm Dumbbell Complex (Left) - Power Snatch + Thruster - 6 Dumbbell Supported Dead Bugs Feet Only- 12
2017 05 22