Collegiate:
Squat 2, 2, 2, 2, 2
Bench 5 RM, 3x5 @ 90% of 5 RM
Complete 5 rounds:
Handstand Hold - 30 seconds
Max Handstand Push Ups
Static Pull Up Hold - 30 seconds
Max Strict Pull Ups
Hold Top of Ring Dip - 30 seconds
Max Ring Dips
Monday, November 28, 2011
Thursday, November 17, 2011
Thursday 17 November 2011`
Collegiate
Front Squat 1, 1, 1, 1, 1
Press 5x5 (set new PR)
Off-Season
For time:
100 Pull Ups
Front Squat 1, 1, 1, 1, 1
Press 5x5 (set new PR)
Off-Season
For time:
100 Pull Ups
Tuesday, November 15, 2011
Tuesday 15 November 2011
Collegiate
Weighted Pull Ups 3 RM
Off-Season
Complete five 90 second rounds:
You have 90 seconds to complete the following:
5 Deadlifts - 315 lbs
Max Rep Ring Dips
Weighted Pull Ups 3 RM
Off-Season
Complete five 90 second rounds:
You have 90 seconds to complete the following:
5 Deadlifts - 315 lbs
Max Rep Ring Dips
Monday 14 November 2011
Collegiate
BB Weighted Step Ups 3x12 (6 each leg)
Bench Press 8x3 @ 65% of 1 RM (45 seconds rest)
Off-Season
Complete 5 rounds:
2 Max Height Box Jumps
*Rest as needed between efforts
BB Weighted Step Ups 3x12 (6 each leg)
Bench Press 8x3 @ 65% of 1 RM (45 seconds rest)
Off-Season
Complete 5 rounds:
2 Max Height Box Jumps
*Rest as needed between efforts
Friday 11 November 2011
Collegiate
Power Clean 3, 3, 3, 1, 1, 1
Weighted Chin Ups 5 RM
Off-Season
Complete 6 rounds for time:
50 yard Farmer's Walk
Sprint 50 yards
Power Clean 3, 3, 3, 1, 1, 1
Weighted Chin Ups 5 RM
Off-Season
Complete 6 rounds for time:
50 yard Farmer's Walk
Sprint 50 yards
Thursday, November 10, 2011
Wednesday 9 November 2011
Off-Season
Complete 8 rounds:
3 Power Cleans 75% of body weight
Sprint 40 yards
*Rest 30 seconds between rounds
Complete 8 rounds:
3 Power Cleans 75% of body weight
Sprint 40 yards
*Rest 30 seconds between rounds
Thursday 10 November 2011
Collegiate
Press 2, 2, 2, 2, 2
Off-Season
Complete 5 rounds:
2 Front Squats @ 90% of 1 RM
Max Rep Dynamic Push Ups
Press 2, 2, 2, 2, 2
Off-Season
Complete 5 rounds:
2 Front Squats @ 90% of 1 RM
Max Rep Dynamic Push Ups
Tuesday, November 8, 2011
Tuesday 8 November 2011
Active rest day
Row 1k - 4
5 rds: 15 weighted butterfly abmat situps/10 back extensions (1 rd 10kg, 4 rds 15kg)
3x max effort l sits
2 rds: 1min on 1min off side and reg planks
Row 1k - 4
5 rds: 15 weighted butterfly abmat situps/10 back extensions (1 rd 10kg, 4 rds 15kg)
3x max effort l sits
2 rds: 1min on 1min off side and reg planks
Monday, November 7, 2011
Monday 7 November 2011
Deadlift
5 (75%), 3 (85%), 1 (95%)
*percentages are based off of 1 RM
Complete 5 rounds:
50 yard Shuttle Run
Max Rep Strict Pull Ups
*For shuttle run, sprint out 25 yards and back 25 yards
Post total pull ups completed to comments.
5 (75%), 3 (85%), 1 (95%)
*percentages are based off of 1 RM
Complete 5 rounds:
50 yard Shuttle Run
Max Rep Strict Pull Ups
*For shuttle run, sprint out 25 yards and back 25 yards
Post total pull ups completed to comments.
Saturday, November 5, 2011
Saturday 5 November 2011
A: Press 3-3-3
B: For time complete the following:
Row 500 meters
20-inch Box jumps, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
Back extensions, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms
B: For time complete the following:
Row 500 meters
20-inch Box jumps, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
Back extensions, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms
Wednesday, November 2, 2011
Sunday 30 October 2011
For time:
Push Press 21 reps
Run 800 meters
Push Press 15 reps
Run 800 meters
Push Press 9 reps
Run 800 meters
Push Press 21 reps
Run 800 meters
Push Press 15 reps
Run 800 meters
Push Press 9 reps
Run 800 meters
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