Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Pull Up 3x Max Reps
Back Squat 2 @ 70, 3x2 @ 80%
Press 5. 5. 5, Build to a heavy 5.
5 Rounds Dumbbell Hang Power Cleans - max reps 60 seconds Rest - 60 seconds Dips - max reps in 60 seconds Rest - 60 seconds * Cannot drop dumbbells during the entire 60 seconds of DB HPC.
2017 08 07
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Pull Up 3x Max Reps
Back Squat 1 x 2 @ 70%, 5 x 2 @ 80%.
Push Press 3. 3. 3, Work up to a heavy 3 reps.
8 Rounds 10 seconds Quick Feet, immediately transition into the sprint 80 yard Sprint (40 yards out and back) Rest 60 seconds
2017 07 18
Snatch Warm Up 2x Through
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Front Squat 1x4 70%, 4x4 85%
Power Snatch 4. 4. 4. 4 Work up to a heavy set of 4 reps.
8 x Pull Ups - max reps, if consistently hit 8 reps and above add some weight to these. Round 1&5 use Pull Up grip, Round 2&6 Mix Grip right hand supinated, Round 3&7 Mix Grip left hand supinated, Round 4&8 use Chin Up Grip Prowler Push 135/90lbs - 50 yard
2017 06 26
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
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
Power Clean 5×3 (add 2.5 lb to last workout)
Power Snatch 2 RM + Max rep overhead squat One your last set of power snatches before dropping the weight perform a single set of max rep OH squats with your 2 RM weight.
Complete 5 rounds: 1 minute Max Calorie Row Max Weighted Pull Ups w/ 25 lb
2017 03 16
DEADLIFT 1×5 Add 10 pounds to your last DL workout.
DEADLIFT 5 RM, 1 x max reps @ 80% of 5 RM
Complete 7 rounds: Ring Pull Ups 10 Hollow Rocks
then...
For time: 100 Ball Slams 40/30 lbs
2016 12 26
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 3 RM
BENCH PRESS 5RM, 1x MAX Reps @ 80%
Complete 3 rounds: Barbell Press Hold - 30 seconds Press - Max Reps Static Pull Up Hold - 30 seconds Strict Pull Ups - Max Reps Hold Top of Dip - 30 seconds Dips - Max Reps *Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform max reps of prescribed exercise.
2016 12 21
Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
Power Clean 3 RM Pull Ups 3 x Max Reps
Complete for time: Sandbag Ground to Overhead AHAP – 30 Reps
-Rest, then-
Evil Wheels – 100 Reps
2016 09 01
Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
Hang Power Clean 1 RM Pull Ups 3 x Max Reps
Complete one round every 3 minutes:
Push Jerk – 4 Reps 20 yd KB Farmer’s Carry – AHAP 20 yd Broad Jumps
*For Broad Jumps, cover a 20 yd distance in the fewest number of jumps possible. *Complete 5 total rounds.
2016 07 28