Month: July 2015

Squat Pause & Split Squat

STRENGTH: 1a)3 x 4 Back Squat Pause (5 sec) @60% 1RM +20lbs THEN 2a) Bulgarian Split squats 4 x 10ea Weighted   CONDITIONING: 7 min AMRAP 12 Toes 2 Bar 12 KB Push Press1.5/1pd

Bench Press and Curls

STRENGTH: 1a)Bench Press  10 x 3  (try to increase by 5 lbs from last week) 2a)Super Set  8 -10rep  Dumbbell Curl 1b) 3 sets Max Effort weight plank using 50% Body Weight

Snatch complex

STRENGTH: 10min warm up then 10min EMOM @80 – 85% 1RM 1 Hang High Pull  +  1 Hang Snatch CONDITIONING: 5RFT 5 Ring Muscle ups 25 Wall Balls 20/14 50 Double Unders

Deficit Tempo Deadlift

STRENGTH: Deficit Tempo Deadlift (Slow descend, explosive pull) 2 – 2 – 2 – 2 – 2 – 2   (Final set should be 90%1RM Deadlift)   CONDITIONING: 9 min AMRAP 7 Hang Power Clean 185/105 5 Push Jerk  185/105 3 Rope Climbs

Snatch Balance, OHS, and Fast Conditioning

Strength: 5×2 Snatch Balance * using 95% of 1RM (Snatch) + 10lbs Max Effort OHS x2 (same weight) Conditioning: For Time 12 Dual KB Thrusters (1.5/1pd) 18 Toes to Bar 24 Split Jumps


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