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.
Back Squat 1x4 70%, 4x4 80%
Power Snatch 1 RM, 1x4 70%, 1x4 75%
Every 90 seconds for 6 rounds Perform 3 Burpees, then proceed to accumulate as many calories as possible on the Rower
2017 05 22
Power Clean 1 Rep
Back Squat 1 Rep
Bench Press 1 Rep
Deadlift 1 Rep
*Perform a single maximum effort for the lifts listed above. *After warm-ups, 3 attempts are allowed. *Total must be done in the specified order.
2017 05 11
Power Clean 1x40%, 1x45%, 1x50%, 1x55%, 1x60%
Back Squat 1x40%, 1x45%, 1x50%, 1x55%, 1x60%
Bench Press 1x40%, 1x45%, 1x50%, 1x55%, 1x60%
Deadlift 1x40%, 1x45%, 1x50%, 1x55%, 1x60%
2017 05 10
Power Clean 1x60%, 1x65%, 1x70%, 3x1 60%
Back Squat 1x60%, 1x65%, 1x70%, 3x1 60%
Bench Press 1x60%, 1x65%, 1x70%, 3x1 60%
Deadlift 1x60%, 1x65%, 1x70%, 3x1 60%
2017 05 08
Power Clean 1x60%, 1x70%, 1x75%, 1x80%, 1x85%
Back Squat 1x60%, 1x70%, 1x75%, 1x80%, 1x85%
Bench Press 1x60%, 1x70%, 1x75%, 1x80%, 1x85%
Deadlift 1x60%, 1x70%, 1x75%, 1x80%, 1x85%
2017 05 08
Power Clean 5×3 (add 2.5 lb to last workout)
3" Deficit Deadlfit 5x5 @80% of 5RM from Tuesday
Complete as many rounds as possible in 10 minutes of: Ring Rows – 10 reps True Push Ups – 10 reps
2017 05 04
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 1 RM
Bench Press 8. 8. 8
Complete 6 rounds for time: Dumbbell Hang Cleans – 5 reps Rest 30 seconds 100 yard Shuttle Run For shuttle run, sprint out 50 yards, touch and sprint back.
2017 05 03
Press 3×5, Add 2.5 pounds to your last Press workout.
Push Press 3 RM
For time: Back Squats @ body weight – 30 reps 1000 meter row Burpees – 30 reps
2017 04 30
Power Clean 5×3 (add 2.5 lb to last workout)
Power Snatch 2 RM
Overhead Squat 1 x max reps @ 2 RM PS
Complete 4 rounds for time: 2/1.5 pood KB Swings – 10 reps Squats with KB in rack position RT – 10 reps 25 yard One Arm Farmer Walk w/ KB in rack position RT 2/1.5 KB Swings – 10 reps Squats with KB in rack position LT – 10 reps 25 yard One Arm Farmer Walk with KB in rack position LT
*Challenge yourself and don't set the kettlebell down until finishing the entire right side. Take a breather and then do the same for the left side.
2017 04 27
Back Squat 3×5, Add 5 pounds to your last Squat workout.
Back Squat 5×3 @ 90% of 3 RM from Monday
The Volkswagen 4.0 15, 12, 9 reps of: Bench Press @ bodyweight + 5 lbs Weighted Pull Ups w/ 50/35 lbs * For a lot of us standard Volkswagen is hard enough. For this version try to go a little above what you do on standard Volkswagen for bench. If you're able to do pull ups well, then try to add some weight to your pull up even if its 2.5 pounders in your pockets. Challenge that vertical pull.
2017 04 26