August 2015

8/28/15 Friday

Strength:

Back Squat

Max Out

Use a belt

Strongest Stance

Barbell Conditioning:

EMOM 

1 Rep Clean 

Start at 40-50% of your Body Weight, add 5-10 lbs every minute until you reach your new max.

 

8/27/15 Thursday

Strength:

Back Squat 

Narrow Stance

use a Belt

3 Sec Pause In Bottom

Conditioning:

4 Rounds of:

10 KB swings Right Arms 53/35

10 Pullups

10 KB swings Left Arm

10 GHD Hip Exptensions

 

8/26/15 Wednesday

Strength:

Back Squat

Narrow stance

Deep depth

Use Oly shoes

No Belt

Bench Press

Work up to a 3 rep max

Conditioning:

3 Rounds of:

Run 300 Meters

20 Bar Dips

8/25/15 Tuesday

Strength:

Super Set 

1 Front Squat + 1 Back Squat

  • Work up to todays max
  • Use a belt
  • Use oly lifter shoes 

Conditioning:

4 Rounds of:

2:30 per round

5 Burpees

15 Goblet Squats 53/44

Bear Crawl 100 Ft

AMRAP KB Jumping Jacks

Rest 30 Seconds

8/24/15 Monday

Strength:

Back Squat

  • Build to today's max
  • use a normal foot stance
  • Use a Belt
  • Use flat shoes

Conditioning:

For time:

100 Lunges

100 Ab mat situps

100 Pushups

 

8/20/15 Thursday

Strength:

Front Squat

  • Use Oly Shoes
  • Use a Belt

Bench Press 

Built to  2 Rep Max

Conditioning:

4 Rounds for time of:

5 Power Cleans 135/95

5 Push Press

Run 200 Meters

 

8/19/15 Wednesday

Strength:

Back Squat

Build to Max

Wide Foot Stance, sit back in heels

Use a Belt

Use flat shoes

Conditioning:

3 Rounds of:

25 Double Unders

25 Box Jumps 24/20"

10 Man Makers 35/20

Rest exactly 1 Minute

8/18/15 Tuesday

Strength:

Front Squat

No belt

Pause 1 Second

Use Oly Shoes

Conditioning:

6 Rounds for time of:

15 Pullups

15 Bar Dips

15 Air Squats

8/17/15 Monday

Strength:

Front Squat 

Build to a Max

Use Oly Shoes

No Belt

Conditioning:

10 Minute AMRAP

8 SDHP 115/65

10 HSPU

20 Jumping Lunges

Auxillary lifts:

3 Sets of:

10 GHD Glute Ham Raises

20 Russian Twists with a 5# plat balancing on a pvc pipe

8/16/15 Sunday

Recovery

Back Squat 

3 x 3 @ 70% this weeks top max back squat

Mobilize for 30 minutes

 
 
 
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