Monday 10/31/16

Snatch 
3x1 (176)
3x1 (198)

Clean + Jerk 
3(1+1) (242)

 

Wednesday 10/26/16

Snatch 
1x2 (198) 
1x1 (198)
1x2 (209)
1x1 (209)
2x1 (220)
1x1 (231)
1x1 (242) 

Snatch Pull
1x3 (264)
1x3 (275)
1x3 (286)

Back Squat 
1x3 (308)
1x3 (330)
1x3 (352)

Front Rack Holds
3x :10 (352) 

Saturday 10/22/16

Dawn of The Deadlift Competition 

Clean Complex
5 Burpees + 2 Deadlifts + 1 Hang Clean + 1 Jerk (315) 

AMRAP 5:00 (68 reps)
50 Cal on Ski Erg
Step-ups 50lbs
(share work with a partner) 

AMRAP 10:00 (201 reps)
6 Pull-ups (hang from bar during partner's set) 
6 Thrusters 95lbs (hold bar overhead during partner's set)
6 Pull-ups 
9 Thrusters
6 Pull-ups 
12 Thrusters
9 Pull-ups 
15 Thrusters 
9 Pull-ups 
18 Thrusters 
9 Pull-ups 

5th Place Finish

Wednesday 10/19/16

Snatch 
1x1 (225)
1x1 (235)
1x1 (245)
1x1 (255)
2x2 (225)

Snatch Pull
3x3 (275)

Snatch Push Press
1x3 (225)
2x3 (245)


For time: (11:18)
6-9-12-15-18
Calorie Row
Thruster 95lbs

 

Saturday 10/15/16

Back Squat 
1x1 (308)
1x1 (374)
1x1 (419)
1x1 (440)

Clean Deadlift + Hang Clean + Jerk
1+1+1 (225)
1+1+1 (245)
3(1+1+1) (265) 

Hang Clean (AK)
2x3 (225)

For total reps: (56/56)
Min 1: 2 Thrusters 95lbs
Min 2: 2 Pull-ups 
Min 3: 4 Thrusters 95lbs
Min 4: 4 Pull-ups 
Min 5: 6 Thrusters 95lbs
Min 6: 6 Pull-ups  
Min 7: 8 Thrusters 95lbs
Min 8: 8 Pull-ups  
Min 9: 10 Thrusters 95lbs
Min 10: 10 Pull-ups  
Min 11: 12 Thrusters 95lbs
Min 12: 12 Pull-ups 
Min 13: 14 Thrusters 95lbs
Min 14: 14 Pull-ups

Wednesday 10/12/16

Snatch 
1x2 (198)
3x2 (220)
1x1 (231)
1x1 (242)

Clean & Jerk 
1x1 (264)
1x1 (286)
1x1 (308)

Back Squat 
2x3 (405)

Bench Press

2x5 (275)

10 Strict Pull-ups
5 Bar Muscle-ups
10 Strict Pull-ups 
5 Bar Muscle-ups 
20 Butterfly Pull-ups  

 

Monday 10/10/16

5 rounds:
5 Bench Press (225)
10 Strict Pull-ups 
(rest 1:00)

15-12-9
Handstand Push-ups 
Seated Row (135)
(rest :45)

2 rounds:
20 Face Pulls (25)
20 Plate Raises (35)
(rest :30)

Sit-ups 
80 

 

Sunday 10/9/16

Back Squat 
1x3 (275)
1x3 (315)
3x3 (365)

Power Clean 
5x2 (245)

Snatch Pull
3x3 (275)

Back Extension 
15-12-9

 

Friday 10/7/16

8 rounds:
5 Bench Press (225)
8 Dumbbell Curl (40)
(rest 1:00)

4 rounds:
10 Lat Pull Down (140)
15 Plate Raise (25)
(rest 1:00)

4 rounds:
10 Seated Row (140)
(rest :30)

Sit-ups:
80

Thursday 10/6/16

Warm-up
100yrd Jog + 50yrd Back Pedal + 100yrd Jog + 50yrd Back Pedal 
20yrd Toe Touch Shuffle
20yrd Flamingo
20yrd Quad Flamingo
20yrd Ankle Pull
20yrd Knee Hug 

Drills 
4x 5yrd High Knees + 5yrd High Knees Backwards + 10yrd Stride 
4x 10yrd Butt Kicks + 10yrd Stride 

Sprints 
3x 10yrd 
3x 20yrd
(walk back recoveries)

Conditioning 
7x 40yrd Shuttle (10-20-10)
(start every :30)

 

Wednesday 10/5/16

Back Squat 
1x1 (330)
2x1 (374)
2x1 (440)

Push Press (from back)
1x3 (220)
1x3 (242)
1x3 (264)

Clean Deadlift
1x1 (330)
1x1 (374)
1x1 (396)
1x1 (419)

ABMAT Sit-ups 
75

 

Tuesday 10/4/16

Assault Bike
20:00 at 70% MHR

 

Monday 10/3/16

Bench Press
1x3 (225)
1x3 (245)
1x3 (275)
3x3 (295)
1x10 (225)

15-12-9-6-3 (8:48)
Hand Stand Push-up
Toes to Bar 
Back Extension 

3 rounds:
15 Face Pulls (35)
10 Triceps Ext (35)
15 Plate Raises (35)
(rest 1:00) 

 

Saturday 10/1/16

7:00a
Back Squat 
1x1 (315)
1x1 (365)
1x1 (405)
3x1 (455)

10:00a
Clean Deadlift + Hang Clean + Jerk 
2 Waves 
2+1+1 (245)
2+1+1 (265)
2+1+1 (285)

Eccentric Snatch Pull
3x1 (285)

Every 1:00 for 12:00
Odd min: 7 Thrusters (95)
Even min: 10 Pull-ups