Friday 11-30
Back Squat - ME/PM
285x8-390x5-450x3-475x1x3-390x5
+
Deadlift - RPT
455x6-405x8-365x10
"We don't have the agility of gymnasts, the power of a weightlifter, or the endurance of a marathoner but we have more agility, power, and endurance than any gymnast, weightlifter or marathoner. We do your stuff almost as good as you, you can’t do our stuff at all and we do stuff neither of us does way better than you can." -Greg Glassman, aka "Coach"
Friday, November 30, 2012
Monday, November 26, 2012
Wk 1: Back Squat Volume + IWT
Monday 11-26
Back Squat Volume 10-10-8-8-6
335-345-360-370-385
+
IWT:
5 Box Jumps, 30"
400M Run
15 GHD
Back Squat Volume 10-10-8-8-6
335-345-360-370-385
+
IWT:
5 Box Jumps, 30"
400M Run
15 GHD
Friday, November 16, 2012
Wk 4: Snatch & Back Squat ME/PM + IWT
Friday 11-16
Snatch - 85% x 1 x 4
145 x 1 x 4
Back Squat - ME/PM
290x8-385x5-455x3-480x1x3-385x5
+
IWT
5 HPS, 145#
10 C2B Chins
Plate Push D/B x 2
rest 3-4 min x 3
Snatch - 85% x 1 x 4
145 x 1 x 4
Back Squat - ME/PM
290x8-385x5-455x3-480x1x3-385x5
+
IWT
5 HPS, 145#
10 C2B Chins
Plate Push D/B x 2
rest 3-4 min x 3
Labels:
Back Squat,
Hang Power Snatch,
IWT,
Pull/Chin-ups,
Snatch
Wednesday, November 14, 2012
Wk 4: Front Squat 3x5, Deadlift EMOM
Wednesday 11-14
Front Squat - 3 x 5
295-305-315
+
Deadlift - 85% EMOM x 10
455 x 1 x 10
+
2 Sets:
15 COVP DH Pull-ups
Front Squat - 3 x 5
295-305-315
+
Deadlift - 85% EMOM x 10
455 x 1 x 10
+
2 Sets:
15 COVP DH Pull-ups
Monday, November 12, 2012
Wk 4: C&J, Back Squat Volune + IWT
Monday 11-12
Clean & Jerk - 80% x 1 x 5
135-155-170-185x1x5
Back Squat Volume - 10-10-8-8-6
335-345-360-370-385
+
IWT:
5 HPC
185-185-195-195-205
30 DUers
rest 2-3 min x 5
Clean & Jerk - 80% x 1 x 5
135-155-170-185x1x5
Back Squat Volume - 10-10-8-8-6
335-345-360-370-385
+
IWT:
5 HPC
185-185-195-195-205
30 DUers
rest 2-3 min x 5
Friday, November 9, 2012
Wk 3: Snatch & Back Squat ME/PM + IWT
Friday 11-9
Snatch - 80% x 1 x 5
95-110-125-140x1x5
Back Squat - ME/PM, 8-5-3-1-1-1-5
285-390-450-475-475-475-390
+
IWT
5 Power Snatch, 140
Run 400M
20 Sledge Hammer
rest 2-3 min x 3
+
2 Sets:
10 DH Pull-ups
20 Push-ups
Snatch - 80% x 1 x 5
95-110-125-140x1x5
Back Squat - ME/PM, 8-5-3-1-1-1-5
285-390-450-475-475-475-390
+
IWT
5 Power Snatch, 140
Run 400M
20 Sledge Hammer
rest 2-3 min x 3
+
2 Sets:
10 DH Pull-ups
20 Push-ups
Labels:
Back Squat,
IWT,
Power Snatch,
Pull/Chin-ups,
Snatch,
Sprints
Wednesday, November 7, 2012
Wk 3: Front Squat 4x5 & Deadlift PM/ME
Wednesday 11-7
Front Squat - 4x5
275-285-295-305
Deadlift - PM/ME
300x8-390x5-505x1x3-390x5
+
2 Sets:
20 1/2 moon
10 bench jumps
15 KBS, 55#
Front Squat - 4x5
275-285-295-305
Deadlift - PM/ME
300x8-390x5-505x1x3-390x5
+
2 Sets:
20 1/2 moon
10 bench jumps
15 KBS, 55#
Monday, November 5, 2012
Wk 3: Power Clean & Back Squat Volume
Monday 11-5
Power Clean - 3x3
185-220-230-240-250x2
Back Squat - 10-10-8-8-6
330-340-355-365-380
+
3 Sets:
Pistols, 55 x 10-10-10
SG Pull-ups x 12-12-10
CG BB Rows, 205 x 12-12-12
Goodmornings, 175 x 8-8-8
+
3 Sets:
Ab Wheel x 20
DUers x 50
Ball Slams x 20
Power Clean - 3x3
185-220-230-240-250x2
Back Squat - 10-10-8-8-6
330-340-355-365-380
+
3 Sets:
Pistols, 55 x 10-10-10
SG Pull-ups x 12-12-10
CG BB Rows, 205 x 12-12-12
Goodmornings, 175 x 8-8-8
+
3 Sets:
Ab Wheel x 20
DUers x 50
Ball Slams x 20
Labels:
Back Squat,
BB Rows,
Goodmornings,
Pistols,
Power Clean,
Pull/Chin-ups
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