Bench Press 12-12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
15-12-9 reps, for time of:
Power Clean, 155/115 lbs
Burpee Box Jump, 24/20 in
4 x 100 banded triceps
Strength/Skill Every 1 min for 10 mins do: 1 3 Position Squat Clean + 1 Split Jerks, 80% 1RM* *Trainer’s note. We need people to move to the idea that the word Clean in a strength session means squat unless specified power. For now I said squat. Also Jerk means split unless the person’s preferred…Details
Strength Back Squat (3 sec pause at bottom) 5 at 70% 1RM 5 at 70% 1RM 3 at 75% 1RM 3 at 75% 1RM 3 at 80% 1RM Have a spotter count and come up very fast Then 15 Power Snatches, 95/65 lbs 15 Handstand Push-ups 10 Power Snatches, 95/65 lbs 10 Handstand Push-ups 5…Details
Strength/Skill Every 1 min for 12 mins, alternating between: 1 3 Position Clean 10 Burpee (Bar Facing)s Then 15 Chest-to-bar Pull-ups 1 Squat Clean, 135/95 lbs 1 Squat Clean, 155/105 lbs 1 Squat Clean, 185/115 lbs 1 Squat Clean, 225/125 lbs 1 Squat Clean, 245/145 lbs Set up 5 preloaded bars and stagger start times.…Details
Strength Back Squat 1-10-1-20-1-30 Use the heaviest weight you can for each set. Rest as needed between sets. Take your time. We will allow 25 minutes to complete this squat sequence. Warm up well before the first single. (Don’t you love main site workouts?) Then Death by 10 Meters Buyout 4 x 10 Straight Leg…Details
Strength/Skill Every 2 mins for 14 mins. Perform the following as a complex 2 snatch lifoffs 2 snatch pull 1 Squat Snatch Add weight every set until at or close to max for the complex. No misses. You are highly encouraged to wear straps Then Hope 3 rounds, 1 min per station, of: Burpee Power…Details
Strength NFL Combine Bench Press Test Max Reps Bench Press @ 225 Men and 95 women* *Make sure you have full range of motion for unbroken reps. In other words if you rack the bar or if your spotter touches the bar your set is over. If the Rx weight is your max congratulations on…Details
Strength Back Squat 5 x 8 Start around 60% for the first set. Work up to a max effort set of 8 on the fourth set and then drop 10% from wherever you did on the 4th for the final. Then Randy 75 Snatches for Time 75/55lbs Buyout 4 x 10 strict upright rows. go…Details
Skill/Strength 3 Position Squat Clean + Split Jerk Work up to 75% of Clean and Jerk and do two squat cleans at each position (pop, knee, floor) No touch and go and drop bar for grip if necessary. Then Cindy Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15…Details