11.14.16
Back Squat 3x5 Add 5lbs from Friday If you fail, decrease by 20lbs Front Squat 4x4 @ 75% of 1RM then METCON 4 rounds AMRAP 1 minute ME air squats 1 minute ME burpee over bar 1 minute ME hang power cleans (135/95)
11.11.16
Back squat 3x5 Add 5lbs from Monday If you fail a set, drop 20lbs and finish the remaining sets. On following squat days, you will work back up from the 20lb decrease. Total should be 70lbs over 65% of 1RM (unless you have failed previously) Bench press 5x5 5x5 @ 75% of your 1RM then [...]
11.09.16
Establish a 1RM Split Jerk then "Big Clean Complex" Without dropping the bar, complete the following: High Hang Clean + Hang Clean + Clean + Push Press + High Hang Clean + Hang Clean + Clean + Push Jerk + High Hang Clean + Hang Clean + Clean + Split Jerk Record heaviest [...]
11.08.16
15 minutes to establish a heavy 5RM deadlift. then Metcon: 4 minute cap: 27 Calorie Row 27 Burpees 27 Chest-to-bar pull-ups Rest 4 minutes 4 minute cap: 21 Calorie row 21 Burpees 21 Toe-to-bar Rest 4 minutes 4 minute cap: 15 Calorie row 15 Burpees 15 Pull-ups *If you complete all of the [...]
11.07.16
Back squat 3x5 Add 5lbs from last weeks total If you fail a set, drop 20lbs and finish the remaining sets. On future squat days start from this weight. At this point in the squat cycle, you should be squatting 65lbs over 65% of your 1RM back squat. Front squat 5x5 Increasing weight each set [...]
11.05.16
EMOMx5: 12 Hang Power Cleans (115/75)Directly into: EMOMx5: 12 Push Jerks Directly into: EMOMx5: 12 TTB Directly into: 3RFT: 21-15-9 Calorie Row 42-30-18 Wallballs (20/14) ** RX+= 135/95 *add one second for any repetition not completed in EMOTMs then Core Work
11.04.16
Back Squat 3x5 (add 5lbs from Monday) Push press 4x5 (increasing weight each set to find a heavy set) then Metcon 1000m row buy-in 21-15-9 OHS (115/75) KB Swings (53/35)
11.03.16
Power Clean 5x3 15 minutes to find a heavy. then 3 x Max Effort pull-ups then EMOMx10 2 snatches (165/115) 6 lateral burpees over bar then 12 minute AMRAP 100m farmer's carry (as heavy as possible) 15 sit-ups
11.02.16
20 minute AMRAP 5 Bar muscle-ups 10 Clapping Push-ups 15 Air Squats 20 Calorie Row *Score is how many rounds and reps completed. then Tabata Toes-To-Bar
11.01.16
"Bouncy House" AMRAP 4: 3 Rounds: 12 Deadlifts (95/65#) 9 Hang Power Cleans (95/65#) 6 Jerks (95/65#) Time remaining: ME DU Rest 4:00 AMRAP 4: 2 Rounds: 12 Deadlifts (135/95#) 9 Hang Power Cleans (135/95#) 6 Jerks (135/95#) Time remaining: ME burpee over bar Rest 4:00 AMRAP 4 1 Round: 12 Deadlifts (155/105#) 9 Hang [...]