Monday 28 November 2011

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

Thursday 17 November 2011`

Collegiate

Front Squat 1, 1, 1, 1, 1
Press 5x5 (set new PR)


Off-Season

For time:
100 Pull Ups

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

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

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

Wednesday 9 November 2011

Off-Season

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