Deadlift 1×5, Add 10 pounds to your last DL workout.
Power Clean 1, 1, 1, 1, 1
COMPLETE 2 ROUNDS FOR TIME: 185/125 lb Hang Power Clean – 5 reps Sprint 100 yards 135/95 lb Push Press – 10 reps Sprint 80 yards Russian KB Swing 2/1.5 pood – 20 reps Sprint 60 yards 40 lb Ball Slam – 30 reps Sprint 20 yards Rest 3 minutes between rounds.
2017 04 24
Back Squat 3×5, Add 5 pounds to your last Squat workout.
Back Squat 3 RM
Press 3 x max reps @ 80% of 5 RM from Thursday
Complete for time: DB/KB Step Ups – 50 reps (25 RT/ 25 LT) Dynamic Push Ups – 100 reps Double Unders – 150 reps *Can be broken up into any sets and reps possible.
2017 04 23
Power Clean 5×3 (add 2.5 lb to last workout)
Hang Power Clean 3. 3. 3. 3. 3
12 min AMRAP 25yd Prowler Push 6 Chin Ups
2017 04 20
Bench Press 3×5, Add 2.5 pounds to your last Bench workout.
Press 5 RM
Complete 8 rounds: Front Squats @ 75% of 1 RM – 3 reps 20 yard Flying Start – 1 rep *For flying starts, take 10 yards to accelerate, you should be at full speed by the time you start the 20 yards. *Rest 3-4 minutes between rounds.
2017 04 19
Deadlift 1×5, Add 10 pounds to your last DL workout.
Deadlift 3×3 @ 90% of 3RM from last Tuesday
Complete: KB/DB Step Ups – 30 reps Rigt, 30 reps Left Strict Pull Ups – 50 reps Banded Good Mornings – 100 reps *Set up your Step Up box height so that the crease of your hip is just below parallel. Focus on using the hamstring of your leg on the box to pull yourself up. Do not use the bottom leg for a drive. *This workout can be broken up in any amount of sets and reps.
2017 04 17
Back Squat 3×5, Add 5 pounds to your last Squat workout.
Press 3×5, Add 2.5 pounds to your last Press workout.
Front Squat 1 RM
Bench Press 3 x max reps @ 1 RM Floor Press
Complete 6 rounds for time: Dumbbell Walking Lunge @ – 12 reps (6 RT/ 6 LT) Sprint 25 yards – 1 rep Dips – 12 reps
2017 04 16
Power Clean 5×3, Add 2.5 lb to last Power Clean workout
Hang Power Clean 1 RM
Complete 2 rounds: Push Ups in 2 minutes – max reps Rest 2 minutes Chin Ups in 2 minutes – max reps Rest 2 minutes Row in 2 minutes – max calories Rest 2 minutes
2017 04 13
Bench Press 3×5 (add 2.5 lb to last workout)
Floor Press 1 RM
21, 15, 9 reps of: 225/150 lb Back Squats KettleBell Swings
2017 04 12
Deadlift 1×5, Add 10 pounds to your last DL workout.
Deadlift 3 RM
Complete as many rounds as possible in 12 minutes: DB Bent Over Rows – 7 reps DB Power Cleans – 7 reps DB Push Presses – 7 reps
2017 04 10
Stand Broad Jump 1RM
Back Squat 3×5, Add 5 pounds to your last Squat workout.
Stand Broad Jump 1RM
Squat 3 RM
Complete as many rounds as possible in 12 minutes: Strict Pull Ups – 4 reps Clapping Push Ups – 6 reps Standing Broad Jumps – 8 reps
2017 04 09