Strength

Today’s workout continues the focus on power production with clean accessory work.

Strength

Front Squat

1 x 10 warmup  (air squats)
1 x 5 @ 45lb bar
1 x 3 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @ 80%
4 x 3 @ 90%

Clean Pulls

1 x 5 @ 135lb (warm-up)
5 x 3 @ 115% of max power clean

Pause Clean Deadlift

5 x 3 @ 115% of max power clean

Cardio

20 minute Partner Assault Bike for Max Calories

2min on
2min recovery while partner takes over.

A combination of clean and jerk training coupled with classic power-lifting and cardio combo in an AMRAP will surely make this Tuesday a day to remember.

Strength

Clean and Jerks

Complex: Squat Clean, Hang Squat Clean, Jerk

2 x 95lb warmup
1 x 50%
1 x 60%
1 x 75%
5 x 80%

Workout

(1, 2, 3, 4, 5, 4, 4, 2, 1 reps)

Pull-up pyramid
Push-ups x 2

20min AMRAP (Partner)

10 Deadlifts at 250lb
20 Burpees
300m Row or 30cal Assault Bike

*Partner Switch as needed

Each must perform a total of 8 rope climbs or 8 wall climbs by the end of the workout.

After a full day’s worth of rest and a couple of days away from the barbell, today we get back to strength training with a leg and back routine ending with rowing intervals.

Strength

Deadlifts

1 x 10 @ 135lb
1 x   5 @ 50%
1 x   5 @ 75%
1 x   3 @ 80%
1 x   3 @ 85%
1 x   3 @ 90%

Back Squats

2 x 5 x   45lb
1 x 5 x   95lb
1 x 3 x 135lb
1 x 3 x  65% max
1 x 3 x  75% max
1 x 3 x  80% max
1 x 3 x  85% max
4 x 3 x 90% max

Lunges

2 x 6  @ 45lb  (used the bumpers from the squat)
2 x 6  @ 90lb (used 2 bumpers from the squat)
1 x 6   @ 45lb bar overhead
1 x 6   @ 75lb bar overhead
4 x 6   @ 95lb bar overhead

Cardio

4  rounds on rower
2.5 min (<1:50/500m pace)
4 min recovery row (2:10/500m pace)

Baseball with barbells will bring a little fun to your Friday workout while pushing the heart rate up.

Workout

20min AMRAP

5 – Deadlifts @ 225lb
5 – Clean & Jerks @ 115lb
5 – Power Snatches @ 95lb
5 – Front Squats @ 135lb

Set up each station in a corner of a diamond roughly 90ft apart. Complete the repetitions and sprint to the next station.

After a tough week, today, we will work on accessories, and end the session with light cardio.

Workout

Deadlifts

1 x 10 @ 135lb warm-up

Banded Deadlifts

1 x 5 @ 135lb
1 x 5 @ 185lb
1 x 5 @ 225lb
1 x 5 @ 275lb

Shoulders and Arms

Barbell Rows

3 x 5

Dumbbell Shoulder Press

3 x 8 each arm

Dumbbell Upright Shoulder Row

3 x 8  each arm

7 x 7 x 7 Bicep Curls

3 sets each arm (7 from bottom to 90º, 7 from 90º to full contraction, 7 from bottom to full contraction

Pull-Ups

5 x 10

Cardio

20 min at a light pace on a cardio exercise of your choice (Bike, Air-Runner, Rower, etc)

Strength

Overhead Squat

1 x 10 warmup  (air squats or 15lb training bar)
1 x 3 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @ 80%
4 x 3 @ 90%

Snatch

warm up (light high pulls, empty bar snatches)
1 x 2 @ 50%
1 x 2 @ 60%
1 x 2 @ 75%
5 x 2 @ 90%

Cardio

4 rounds
15 – Thrusters (95lb)
15cal Assault Bike
15cal Air Runner

Deadlifts

1 x 10 @ 135lb
1 x   5 @ 50%
1 x   5 @ 75%
1 x   3 @ 80%
1 x   3 @ 85%
1 x   2 @ 90%

Back Squats

2 x 5 x   45lb
1 x 5 x   95lb
1 x 3 x 135lb
1 x 3 x 225lb or 65% max
1 x 3 x 255lb or 75% max
1 x 3 x 275lb or 80% max
1 x 3 x 295lb or 85% max
4 x 3 x 315lb or 90% max

Lunges

2 x 6  @ 45lb  (used the bumpers from the squat)
2 x 6  @ 90lb (used 2 bumpers from the squat)
1 x 6   @ 45lb bar overhead
1 x 6   @ 75lb bar overhead
4 x 6   @ 95lb bar overhead

Cardio

5  rounds on rower
500m sprint (<1:45/500m)
3min recovery row (2:10/500m pace)

Strength Day

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Deadlift   @ 1.5 x body weight
Benchpress @  body weight
Squat Clean @ .75 x body weight

Feel free to scale the weight.  I scaled both the bench and the squat cleans.

Deadlifts

2 x 5 @ 135lb
1 x 5 @ 50%
1 x 5 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%

Back Squats

2 x 5 x   45lb
1 x 5 x 135lb
1 x 3 x 225lb or 65%
1 x 3 x 255lb or 75%
1 x 3 x 295lb or 85%
5 x 3 x 315lb or 90%

Lunges

2 x 6  @ 45lb  (used the bumpers from the squat)
2 x 6  @ 90lb (used 2 bumpers from the squat)
1 x 6   @ 45lb bar overhead
1 x 6   @ 75lb bar overhead
4 x 6   @ 95lb bar overhead

Cardio

10 rounds Assault Bike

1 min on at 70rpm
1 min recovery at 40 – 45rpm

Deadlifts

2 x 5 @ 135lb
1 x 5 @ 50%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 2 @ 80%
1 x 5 @ 85%

Accessory
Hip Flexor
3 x 8

Rower
10min easy row