Power Clean 5×3 (add 2.5 lb to last workout)
Rack Pull 5, 5, 5 *base of the knee cap to lockout
Complete as many cycles as possible in 12 minutes of: Ball Slams – 10 reps Ring Rows – 10 reps Evil Wheels – 10 reps
2017 04 06
Bench Press 3×5, Add 2.5 pounds to your last Bench workout.
Press 10 RM
Religion 2.1 Complete 5 rounds: Front Squat – Max Reps Burpee to Lateral Hops – 5 reps *Front Squats use bodyweight *For burpee lateral hops, perform a burpee and finish by completing a lateral jump over a hurdle or box ranging in height between 12-18″
2017 04 05
Deadlift 1×5, Add 10 pounds to your last DL workout.
Power Clean 3RM
Death by Ground to Overhead With a continuously running clock do one ground to overhead movement the first minute, two ground to overhead movements the second minute, three ground to overhead movements the third minute… continuing as long as you are able. *Amateur use 75% of 5x3 *Collegiate use 75% of 3 RM
2017 04 03
Back Squat 3×5, Add 5 pounds to your last Squat workout.
Press 3×5, Add 2.5 pounds to your last Press workout.
Overhead Squat 2 RM, 1 x max reps @ 80% of 2 RM
Close Grip Bench 3 x 10 @ 90% of 10 RM from Thursday
15, 12, 9, 6, 3 reps of: Dumbbell Thruster Dynamic Push Up Russian Twists (L+R=1)
2017 04 03
Power Clean 5×3, Add 2.5 lb to last Power Clean workout
Power Snatch 2, 2, 2, 2, 2
COMPLETE 5 ROUNDS: Perform 7 cycles of the following: Power Clean Thruster Back Squat Rack Thruster *Add weight to set set to work up to the heaviest set possible. *Rest as needed between rounds.
2017 03 30
Back Squat 3×5, Add 5 pounds to your last Squat workout.
Bench Press 3×5, Add 2.5 pounds to your last Bench workout.
Squat 3 x max reps @ 90% of 1 RM Front Squat from last Thursday
Close Grip Bench 10 RM
Complete 7 rounds for time: Walking Lunges – 20 yards Hands Out, Feet Up Inch Worms - 4 reps
2017 03 29
Deadlift 1×5, Add 10 pounds to your last DL workout.
Strict Pull Ups 3 x max reps
Power Clean 3 RM
One Arm DB Rows 3 x max reps AHAP
Complete 5 rounds for time: Russian Kettlebell Swings – 12 reps 1/2 Gasser Farmers Walk – AHAP
2017 03 27
Press 3×5 (add 2.5 lb to last workout)
Push Press 5 RM
Complete as many rounds as possible in 12 minutes: Front Squats – 7 reps Burpee Pull Ups – 7 reps
2017 03 26
Power Clean 5×3 (add 2.5 lb to last workout)
Hang Power Clean 1 RM
Complete 5 x 30 sec sprint – max calories 2:30 second rest
2017 03 23
Back Squat 3×5, Add 5 pounds to whatever you did last time.
Front Squat 1 RM, 1 x max reps @ 80% of 1 RM
Volkswagen 21, 15, 9 reps of: Bench Press @ body weight Strict Pull Ups
2017 03 22