Strength
Squat
5 x 8
Work up to 75% of 1 RM
Then
3 rounds for time of:
12 Toes to Bars
9 Deadlifts 185/135
6 Ring Dips
Rest 3 Minutes in between rounds.
Scale Ring Dips to Ring Pushups then standard pushups
Buyout
4 x 10 Straight Leg GHD
Since Cinco De Mayo falls on sunday we will do this special and classic Cinco De Mayo workout on Saturday this year.
‘The Angry Mexican’
25-minute AMRAP:
5 Box Jumps 30/24
5 Hang Power Cleans 135/95
5 S2OH 135/95
5 One arm KB Thrusters (right) 24/16
5 One arm KB Thrusters (left) 24/16
400m Run
Strength Deadlift 5 @ 75 3 @ 85 AMRAP @ 95 No one rep maxes unless 95% of your presumed max is more than you’ve ever lifted before. Then As many rounds as possible in 20 minutes of the following 10 Power Clean 135/95 20 Box Jump 24/20 200M Run Buyout 4 x 8 Good…
Strength/Skill Every minute on the minute for 10 minutes 1 Clean and Jerk @ 80% Yes all ten sets at 80% Then Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10/9 ft Sumo Deadlift High-pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row Calories Rest 1…
Lunk alarm…yes or no? Bench Press 5 @ 75 3 @ 85 AMRAP @ 95 No one rep maxes unless 95% of your presumed max is more than you’ve ever lifted before. Then 4 Rounds :40 on / :20 rest Wall Walks Russian Kettlebell Swings 32/24 Ring Pushups Double Unders Rx+ Bigger Kettlebells Buyout Dumbbell…
Check out this little video I did about what some of the most common weightlifting cues. I’ve posted it before but it bears watching multiple times. Strength/Skill Every minute on the minute for 10 minutes 1 Squat Snatch @ 80% Yes all ten sets at 80% Then 12-9-6 reps, for time of: Thrusters 135/95 lbs…
Monday Strength The loads will continue to be heavy to very heavy this week and we will deload next week. The reps and percentages will be very close to the same that you would do preparing for a meet over the weekend. The only thing different will be Friday’s workout would be more of a…
Andy For time, wearing a 20/14 lbs weight vest: 25 Thrusters, 115/75 lbs 50 Box Jumps, 24/20 in 75 Deadlifts, 115/75 lbs Run, 1.5 mi 75 Deadlifts, 115/75 lbs 50 Box Jumps, 24/20 in 25 Thrusters, 115/75 lbs Scaled options are no vest and or split the work with a partner. U.S. Army Sgt. 1st…
Strength Deadlift 5 x 3 70%, 80%, 85%, 90% and max effort for 3. No one rep maxes. If you have any doubts about the weight you are considering picking up it’s probably too heavy, at least for today, give yourself a break and focus on how well you’re pulling the bar and not how…
Strength/Skill Every 90 seconds for 9 minutes 1 Squat Clean + 1 Split Jerk Work up to the biggest weight you are 100% confident you can get WITHOUT pressing out the bar. If you are close go ahead and try it one more time but don’t miss twice and don’t quit on a miss. That…
