3.12.10
erg 10 min
foam/dynamic
3 sets - Hang power snatch + lunge - 1+1 each leg x 5
Front squat - 4x6
3 sets of:
95-135 pound Bench press x max reps
alternate with
Pull-ups x max reps
static stretch
3.10.10
erg 10 min
foam/dynamic
OHS 4x10
Deadlift 5x8
High Pulls 5x8
press + push press 4+4 x 4
Knees to elbows 3xmax reps
static stretch
3.8.10
erg 10 min
foam/dynamic
Power snatch + OHS - 5 sets of 1+1x5
box jumps - 5x through progression
Squat 3x6
push-ups - 8x10 - 30 sec rest between sets
L-sit - 3x max time
static stretch
3.4.10
erg 10 min
foam/dynamic
Power clean + front squat - 1+3x5
Push press 5x6
pull-ups - 4x max reps
box jumps - 5x10
L-sit - 4 x max time
Static stretch
3.2.10
erg 10 min
foam/dynamic
Hang power snatch-4x8
front squat - 4x6
dips or ring dips - 4 x max reps
knees-to-elbows - 4 x max reps
static stretch
3.1.10
erg 10 min
foam/dynamic
a. ohs - 15-12-9-6-3
alternate with
weighted pull-ups - 5-4-3-2-1
b. Power Clean - 5-4-3-2-1
alternate with
push-ups - 15-12-9-6-3
Static stretch
2.24.10
erg 10 min
foam/dynamic stretch
power snatch + ohs - 4x3+3
deadlift - 7x1
dips or ring dips - 40 reps
box jumps - 4x8
static stretch
2.22.10
erg 10 min
foam/dynamic
power clean + press - 5x5
front squat - 5x5
weighted pull-ups - 5x3
abs of choice
**Clean up the gym!!!**
2.19.10
erg 10 min
foam/dynamic
hang power snatch + ohs - 4x8
box squat - 5x5
heavy rows - 5x5
static stretch
2.8.10
erg 10 min
foam/dynamic
hang power snatch 3x5
Squat 4x5
weighted pull-ups 5x3
static stretch
2.5.10
erg 10 min
foam/dynamic
Deadlift 5-4-3-2-1
Bench press 5-4-3-2-1
Pull-ups 3x max
Static stretch
2.3.10
erg 10 min
foam/ dynamic
deadlift 5x5
push press 5x5
ring dips - 40 reps
static stretch
2.1.10
erg 10 min
foam/dynamic
Hang Snatch 3x5
Squat 5x3
Pull-ups to Push-ups 12-10-8-6-4-2-1
Static Stretch
1.29.10
erg 10 min
foam/dynamic
Clean - 5x3
Front Squat - 4x10
Press - 4x5
L-sit 45 sec.
Static Stretch
1.27.10
erg 10 min
foam/dynamic
OHS 3x5
Hang Power Snatch 3x5
Snatch Grip Deadlift 3x5
Abs
Static Stretch
1.25.10
erg 10 min
foam/ dynamic
Squat 10-8-6-4-2-1-1
Press 10-8-6-4-2-1-1
Pull-ups 3xmax reps
L-sit 30 sec
Static Stretch
1.22.10
erg 10 min
foam/ dynamic
OHS 4x5
Snatch 4x5
Squat 5x2
Weighted Pull ups - 5x3
static stretch
1.20.10
erg 10min
foan/dynamic stretch
5 rounds for max weight
Clean x 1 + Front Squat x 2 + Push Press x 3
Abs
Static Stretch
1.18.10
Squat 5x5
High pulls
Pull-up + Push-up 10-9-8...3-2-1
1.15.10
erg 10 min
foam/dynamic stretch
Deadlift - 5x3
weighted pull-ups - 5x3
Wall Ball - 3x15
Ab work
Static Stretch
1.13.10
erg 10 min
foam/dynamic
Power snatch + OHS - 1+3x4
Clean-7x1
L-sit - 30 seconds
static stretch
1.11.10
erg 10 min
foam roller/dynamic stretch
Squat 5x5
Press + push press - 3+5x3
Pull-ups
abs
Static stretch
1.8.10
erg 10 min
Foam roller/dynamic stretch
Light Cleans - 3x10 - work on pulling with straight arms
Squat - 5-4-3-2-1
Barbell rows - 5x5
static stretch
1.6.10
erg 10 min
Dynamic Stretch
Hang Snatch 3x8
Power Clean + Push Press - 10-8-6-4-2-1 (add weight each set, small amounts)
L-sit - 30 sec.
Static Stretch
1.4.10
erg 10 min
Dynamic Stretch
OHS 3x10
Squat 5x3
Press + Push press - 5+3x3
Abs
Static Stretch
12.28.09
OHS 3x15
Hang Snatch - 4x5
Front Squat - 4x5
Box Jump - 4x8
Weighted pull-ups - 3x1
Static Stretch
12.23.09
OHS 4x8
Complete 10 sets of:
Power clean x 2 + Front Squat x 3 + Push Press x 4
Walking Lunges - 2x30 steps
Static Stretch
12.21.09
OHS 3x10
Squat - 3x3
Push Press - 3x3
Pull-ups - 3x max
Dips - 3x max
Static Stretch
12.18.09
erg 10 min
dynamic flex and foam
Hang Snatch (Light!) - 3x8
Squat + Box Jump - 5+3x4 - 25" max box height
Weighted pull-ups - 5x5
Step-ups - 3x12
static stretch
12.16.09
erg 10 min
dynamic flex and foam
OHS 3x10
Power Clean + Front Squat + Push Press x 2 x 10
Dips - 2x max reps
Static stretch
12.14.09
erg 10 min
dynamic flex and foam
Hang power clean - 6x2 90 sec rest between sets
Squat 6x2 - 90 sec rest between sets
Barbell row - 4x8
Push ups - 2x max reps
static stretch
12.11.09
erg 10 min
dynamic flex and foam
Deadlift 5x5
Press 5x5
pull-ups 3xmax
static stretch
12.9.09
erg 10 min
dynamic flex and foam roller
Strength
Power clean + Push press - 10-8-6-4-2-1
Ring dips/dips - 30 reps
static stretch
12.7.09
erg 10 min
dynamic flex and foam roller
Strength
Squat - 10-8-6-5-5
Press + Push press - 5+5x3
Kettlebells swing - 3x10
alternate with
Push-ups - 3x10
static stretch
12.4.09
erg 10 min
dynamic flex and foam roller
Strength
Deadlift - 8x2 - use 70% of best dead-1 min rest between sets
Press - 5x5
weighted pull-ups - 7x3
alternate with
ring dips - 7x3
static stretch
12.2.09
erg 10 min
dynamic flex and foam roller
Strength
OHS 10-8-5-5-3
Clean 10x1-use about 75% of best clean-1 minute rest between sets
5 rounds
tire flip x 2
push-ups x 8
static stretch
11.30.09
erg 10 min
dynamic flex and foam roller
Strength
Squat - warm up to 2 rep max; 90%x2x1
Push Press - warm up to 3 rep max; 90%x3x2
Ring dips/dips - 3 x max reps
Knees-to-elbows - 40 reps
Static Stretch
11.23.09
erg 10 min
dynamic flexi
Strength
hang clean - 5-5-3-3-1-1
press x 5 + push press x 3 - 4 sets
weighted pull-ups - work to 1 rep max then 90%x1x3
weighted ab-mat sit ups 3x15
static stretch
11.20.09
erg 10 min
foam roller and dynamic flexibility
Strength
Hang Power Snatch - 3x5
Squat - warm up to a 3 rep max; 90%x3x2
Push-ups - 5 reps every 20 seconds for 3 minutes
Bent over rows - 3x10
Static Stretching
11.18.09
erg 10 min
foam roller and dynamic flexibility
Strength
OHS 3x5
Deadlift - 3 rep max; 90%x3x2
press x 5 + push press x 5 - three sets
Pull-ups - 50 reps in as few sets as possible
Static Stretch
11.13.09
erg 10 min
Foam Roller
Dynamic Flexibility Circut
FLEI x 4 each leg
Inchworms x 6
Side to side lunge x 10 each way
Front Squat - 5x5
High Pulls - 4x8
Pull-ups - 3 x max reps
Knees-to-elbows - 3x10
Static Flexibility
11.11.09
erg 10 min
Dynamic Flexibility
use foam roller if necessary
forward lunge-elbow to instep x 4
inchworms x 6
side-to-side lunge x 10 each way
Strength
Clean - 1 rep max; 90%x1x3
Deadlift - 5 rep max; 90%x5x2
ring dips/dips - 3 x max reps
ab work of choice
Static Stretching/foam roll
11.9.09
erg 10 min
Dynamic Flexibility
use foam roller on sore spots
forward lunge-elbow to instep x 4 each leg
inchworms x 6
side-to-side lunge x 10 each way
Strength
Squat - build to 3 rep max; 90%x3x3
Press - 3 rep max; 90%x3x3
Weighted pull-ups - 3x5
L-sit - 3 x max time
Static stretching
11.6.09
erg 10 min
Dynamic Flexibility
forward lunge-elbow to instep x 4 each leg
inchworms x 6
side-to-side lunge x 10 each way
Strength
clean - 7x1
deadlift - 5x3
push press - 3x5
pull-ups- 3 x max reps
Static Flexibility
11.4.09
erg 10 min
Flexibility circut - 3 rounds
forward lunge-elbow to instep x 2 each leg
inchworms x 3
Strength
box jump - 4 times through the box progression
overhead squat - 3x5
high pulls - 5x5
clap push-ups - 8x3 - 60 seconds rest maximum between sets
Static flexibility on your own
11.2.09
erg 10 min
Movement drills - 3 rounds
wall ball x 15
hand stand hold against wall x 15 seconds
Strength
front squat - 5x5 use clean grip!
deadlift + shrug - 7x2
push-ups - 3 x max reps
10.30.09
erg 10 min
Movement drills - 3 rounds
OHS x 10
med ball clean x 10
L-sit x 15 sec
Strength
clean - 5x1
press - 5x5
pull-ups - 3x max reps
ring dips/dips - 3x max reps
10.28.09
erg 10 min
Movement drills - 3 rounds
walking lunge x 20
push ups x 15
box jump x 10
Strength
high pulls - 3x5
squat - 5x5
bench press - 5x5
L-sit - 3x max hold
10.26.09
erg 10 min
Movement drills - 3 rounds
med ball clean x 10
knees-to-elbows x 10
Strength
deadlift - 7x1
push press - 3x5
weighted pull-up - 5x2
10.23.09
erg 10 min
Movement drills - 3 rounds
wall ball x 12
box jump x 10
l-sit x 10 sec.
Strength
clean - 7x3
press - 5x5
ring dips - 3x max reps
handstand hold - 2 x max time
10.21.09
erg 10 min
Movement drills - 2 rounds
jump rope x 100
over head squat x 10
handstand hold against wall x 10 seconds
Strength
high pulls - 3x5
squat - 8x2 - rest only 60-90 seconds between rounds
weighted push up - 3x5
pull-ups - 2 x max reps
10.19.09
erg 10 min
Movement drills - 3 rounds
wall ball x 12
burpees x 10
OH walking lunge x 24 steps
Strength
deadlift - 5x4
push press - 4x5
weighted pull-ups - 4x5
metabolic conditioning
10 tire flips for time
10.14.09
erg 10 min
Movement drills - 3 rounds
med ball clean x 8
jump rope x 75
forward lunge elbow-to-instep stretch x 3 ea. leg
Strength
power clean - 5-5-3-3-1-1
clap push-ups - 10 x 3 - 30 sec rest between sets
front squat - 4x8 - clean grip!
barbell row - 4x6
overhead walking lunge - 2x30 steps
10.9.09
erg 10 min
Movement drills - 4 rounds
ohs x 12
box jump x 8
Strength
squat - 5-5-3-3-1-1
press - 5x5
weighted pull-ups - 5x3
Bodyweight skills - 3 rounds for quality
ring dips/dips x max
knees-to-elbows x 12
handstand against wall x 10 sec.
10.7.09
erg 10 min
Movement drills - 3 rounds
med ball clean x 10
wall ball x 10
jump rope x 75
Strength
hang clean - 5x5
front squat - 4x5
barbell rows - 4x5
Bodyweight skills - 3 rounds for quality
ring push ups x max reps
knees to elbows x 10
10.5.09
erg 10 min
Movement drills - 3 rounds
ohs x 10
med ball deadlift + shrug x 10
box jump x 10
Strength
high pull - 3x3
deadlift - 4x3
bench press - 4x5
Bodyweight skills - 3 rounds, not for time
L-sit x 20 sec.
pull-ups x 10
dips x 10
10.2.09
erg 10 min
Movement drills - 3 rounds
med ball clean x 10
handstand hold x 10 sec.
box jump x 10
Strength
clean - 7x1
push press - 5x3
weighted pull-ups - 5x3
tire flip - 10 flips
9.30.09
erg 10 min
Movement drills - 3 rounds
ohs x 10
L-sit x 20 sec
forward lunge-elbow-to-instep stretch x 2 each leg
Strength
squat - 5-5-3-3-1-1-1
bench - 4x5
deadlift + shrug - 5x3 (do not bend elbows!)
MetCon - 3 rounds for time
farmer's walk (walk with heavy DB or KB) up and back gym x 2
med ball clean x 15
9.28.09
erg 10 min
Movement drills - 4 rounds
med ball deadlift + shrug x 10
box jump x 5
Strength
deadlift - 5x3
press - 4x3
pull-ups - 3 x max reps
MetCon - 4 rounds for time
jump rope x 50
ab-mat sit-ups x 25
9.25.09
erg 10 min
Movement drills - 3 rounds
med ball clean + wall ball x 10
forward lunge-elbow to instep stretch x 2 reps each leg
jump rope x 50
Strength
thruster - 4x5
MetCon
As many rounds as possible in 12 minutes:
super leg drive x 3
hang power clean x 5
push-ups x 7
pull-ups x 9
9.23.09
erg 10 min
Movement drills - 3 rounds
handstand hold x max hold
L-sit x 20 sec.
ohs x 15
Strength
power clean - 7x1
push press - 5x5
MetCon (metabolic conditioning)
For time:
pull-ups x 15
dips x 15
tire flip x 5
pull-ups x 12
dips x 12
tire flip x 3
pull-ups x 9
dips x 9
tire flip x 1
9.21.09
erg 10 min
Movement drills - 3 rounds
ohs x 10
L-sit x 20 sec.
med ball deadlift shrugs x 10 (deadlift med ball and shrug to eye level. No elbow bending!)
Strength
squat - 5x5
weighted pull-up - 5x1
MetCon - 21-15-9 rep rounds for time of:
deadlift - 95, 135, or 155 lbs
12" Burpee box jumps (two blue steps = 12")
9.18.09
Erg 10 min
Movement drills - 3 rounds
Med ball clean+wall ball x 10
L-sit or knee tuck x 20 seconds
Strength
Hang power clean - 5x2
Press - 4x5
MetCon - AMRAP10 - as many rounds as possible in 10 minutes
Overhead lunge walk x 30 steps
Pull-ups x 10 reps
Super leg drive x 1 rep
9/16/09
Erg 10 min
OHS - 3x15
Front Squat (clean grip!) - 4x5
Bench Press - 4x5
5 rounds AQAP = as quickly as possible
Tire Flip x 4 (guys who can't flip alone get a partner...or two)
Ring Dips/Dips x 8
Abs of choice - optional
9/14/09
Erg 10 min
Med Ball Clean - 3x10
High Pulls - 5x3
Deadlift - 5x5
L-sit - 30 seconds
21-15-9 rep rounds for time of:
Push Press
Kettlebell Swing
_________________________________________________________________
9/11/09
Erg 10 min
OHS - 4x12
Squat - 7x3
Press - 5x5
Clap Push ups - 5x3
5 rounds for time of
Knees-to-Elbows x 15
18" Box Jump x 15
9/9/09
Erg 10 min
Med Ball Clean - 4x10
Clean - 7x1
Deadlift - 5x5
L-Sit - total of 30 seconds
Complete the following as quickly as possible:
Lunges x 40 reps
Dips or Ring dips x 15
Lunges x 30 reps
Dips or Ring dips x 12
Lunges x 20
Dips or Ring dips x 9
________________________________________________________________
9/4/09
Erg 10 min
OHS - 3x10
Squat - 5x5
Press - 5x5
Wall ball + Pull-ups - 21, 15, 9 rep rounds
Ab work of choice
9/2/09
Movement review:
Squat/OHS
Deadlift
Presses
Clean
