Monday 4/27/15

Part A:
Back Squat (6 sets, performing one set every 2 minutes)
Set 1: 5 reps (start around 80-85% of your 1RM)
Set 2: 3 reps (add weight)
Set 3: 1 reps (add weight)
Set 4: 5 reps (at Set 2 weight)
Set 5: 3 reps (at Set 3 weight)
Set 6: 1 reps (at today’s heaviest 3 rep max [approximately 95+% of your 1RM])

Part B:
5 Rounds
15 Wall Balls (20/14, 10’)
50 Double Unders

Me: 295 / 9:13 Rx

Thursday 4/23/15

Part A:
Bench Press (6 sets, performing one set every 2 minutes)
Set 1: 6 reps (start around 75-80% of your 1RM)
Set 2: 4 reps (add weight)
Set 3: 2 reps (add weight)
Set 4: 6 reps (at Set 2 weight)
Set 5: 4 reps (at Set 3 weight)
Set 6: 2 reps (at today’s heaviest 3 rep max [approximately 90-95% of your 1RM])

Part B:
AMRAP in 5 minutes
Barbell Complex* (135/95)

*Barbell Complex = Snatch Grip Deadlift + Hang Power Snatch + Overhead Lunge Right + Overhead Lunge Left

Me: 175 / 16 (115)

Monday 4/20/15

Part A:
Overhead Squats (6 sets, performing one set every 2 minutes)
Set 1: 5 reps (start around 80-85% of your 1RM)
Set 2: 3 reps (add weight)
Set 3: 1 reps (add weight)
Set 4: 5 reps (at Set 2 weight)
Set 5: 3 reps (at Set 3 weight)
Set 6: 1 reps (at today’s heaviest 3 rep max [approximately 95+% of your 1RM])

Part B:
15-10-5
Thrusters (95/65)
Box Jumps (30/24)

Me: 215 / 4:18 Rx

Thursday 4/16/15

Part A:
Front Squat (6 sets, performing one set every 2 minutes)
Set 1: 5 reps (start around 80-85% of your 1RM)
Set 2: 3 reps (add weight)
Set 3: 1 reps (add weight)
Set 4: 5 reps (at Set 2 weight)
Set 5: 3 reps (at Set 3 weight)
Set 6: 1 reps (at today’s heaviest 3 rep max [approximately 95+% of your 1RM])

Part B:
AMRAP in 7 minutes
3 Muscle Ups
6 Hang Clusters (95/65)
25 Double Unders

Me: 255 / 3+2 (Jumping Muscle Ups)

Wednesday 4/15/15

Part A:
2 Rounds (NFT/Quality)
15 GHD (or slamball sit ups)
15 V-Ups
15 Hollow Rocks

Part B:
Every 2 minutes for 24 minutes (12 sets*), complete:
1 Clean & Jerk

*Goal is to work up to 80-85% of your 1RM by set #10. Maintain that same weight for the remaining sets.

Me: 185

Tuesday 4/14/15

Part A:
Deadlift (6 sets, performing one set every 2 minutes)
Set 1: 6 reps (start around 75-80% of your 1RM)
Set 2: 4 reps (add weight)
Set 3: 2 reps (add weight)
Set 4: 6 reps (at Set 2 weight)
Set 5: 4 reps (at Set 3 weight)
Set 6: 2 reps (at today’s heaviest 3 rep max [approximately 90-95% of your 1RM])

Part B:
1000m Row Buy-In
3 Rounds
20 Pullups
12 Alternating Pistols

Me: 325 / 13:00 Rx

Tuesday 4/7/15

Part A:
Turkish Get-Up Skills (10 each arm)

Part B:
For time, complete*:
800 m Run
70 Box Jumps (24/20)
60 Toes-to-Bar
50 Deadlift (185/130)
800 m Run

This workout begins & ends with an 800m run. The middle three movements can be split up and completed in any order.

Me: Can’t remember.

Monday 4/6/15

Part A:
Back Squat (6 sets, performing one set every 2 minutes)
Set 1: 6 reps (start around 75-80% of your 1RM)
Set 2: 4 reps (add weight)
Set 3: 2 reps (add weight)
Set 4: 6 reps (at Set 2 weight)
Set 5: 4 reps (at Set 3 weight)
Set 6: 2 reps (at today’s heaviest 3 rep max [approximately 90-95% of your 1RM])

Part B:
4 Rounds
10 DB Push Press (35s/25s)
12 Squat Sprawls (35s/25s)
10 Reverse DB Lunges (35s/25s)

Me: 280 / 7:28 Rx