Strength

Warm Up with 10 minute Assault Bike +
Foam Roller +
3×5 Wall Squat +
3×10 Air Squat +
3×10 Push-Up +
3×10 Good Morning @ 45# +
3×10 Push Press @ 45#
Then
Snatch: 1×80%, 1×82%, 1×84%, 1×90%, 1×84%, 1×82%, 1×80%
Rest Some Between Sets
Then
Clean & Jerk: 1×80%, 1×82%, 1×84%, 1×90%, 1×84%, 1×82%, 1×80%
Rest Some Between Sets
Then
10x Back Squat @ 60% +
8x Back Squat @ 70% +
8x Back Squat @ 75% +
8x Back Squat @ 80%
Rest Some Between Sets
Then
“Cool Down”

Notes:

Matt: Snatch = 90kg, 92kg, 94kg, 101kg…ETC
CNJ: 112kg, 115kg, 118kg, 126kg…ETC
Back Squat: 230#, 270#, 290#, 315#

Photos:

Focus requires exclusion. Energy and time are limited. Choose your discipline or training emphasis and choose wisely.


Power Endurance, Strength

Workout:

Warm Up with 10 minute AirFit +
Foam Roller +
2×5 Wall Squat +
2×10 Air Squat +
2×10 Shoulder Dislocate +
2×10 Good Morning @ PVC +
2×10 Push-Up +
5×3 Pull-Up
Then
5x (2/1) Power Clean/ Jerk @ 65# +
4x (2/1) Power Clean/ Jerk @ 85# +
3x (2/1) Power Clean/ Jerk @ 100# +
2x (2/1) Power Clean/ Jerk @ 115#
Rest Some Between Blocks
Then
40m Weighted Bear Crawl @ 170# +
10x Box Jump @ 24” +
2:00 minute AirFit @ (15 seconds Hard/ 15 seconds Less Hard Pace) +
Rest 2 minutes
Five Blocks
Then
300 seconds of FLR (1 Rest Period)
Then
“Cool Down”

Workout:

Warm Up with 10 minute AirFit +
Foam Roller +
2×5 Wall Squat +
2×10 Air Squat +
2×10 Good Morning +
2×10 Push Press @ 2×12-15# +
2×10 Push-Up
Then
5x Accelerating Squat @ 30# of Chain +
6x Off Box Lunge @ 12” Box (Per Side) +
1:00 minute SkiERG @ (15/15) Sprint/ Recover Structure
Rest 2 minutes, Three Blocks
Then
10x Standing Strict Press @ 35# +
20m Seated Rope Pull @ 70# +
2:00 minute Row @ (15/15) Sprint/ Recover Structure
Rest 2 minutes, Three Blocks
Then
“Cool Down”

Workout:

Warm Up with 10 minute AirFit +
Foam Roller +
2×5 Wall Squat +
2×15 Air Squat +
2×10 Shoulder Dislocate +
2×10 OHS +
5×3 Pull-Up
Then
6x Renegade Row (Heavy) +
3x Axle Clean & Jerk +
2:00 minute Row @ (15/15) Sprint/ Recover Structure
Rest 2 minutes
Four Rounds
Then
“Cool Down”

Workout:

Warm Up with 10 minute AirFit +
Foam Roller +
3×10 Shoulder Dislocate +
2×10 OHS +
2×10 Push-Up +
2×10 Good Morning @ PVC +
2x20m Lunge
Then
10x KB Swing @ 35# +
2:00 minute Row @ >460m +
Rest 2 minutes
Three Blocks
Five Minute Intermission
Then
10x Goblet Squat @ 35# +
2:00 minute AirFit @ (15/15) Sprint/ Recover Structure
Rest 2 minutes
Three Blocks
Five Minute Intermission
Then
5×10 Plank Press

Notes:

Emily Op: Power Clean/ Jerk, Weighted Bear Crawl, Box Jump, AirFit

Gabrielle: Squat, Lunge, Ski/ Press, Pull, Row

Emily & Jessie: Renegade Row, Clean & Jerk, Row

Chelsea: Row = 464m, 465m, 502m, Goblet/ AirFit, Plank Press

 

Photos:

When it says sprint, you SPRINT.

When it says sprint, you SPRINT.

 

It was great to have Emily back in the gym this afternoon.

It was great to have Emily back in the gym this afternoon.

 

It's not enough to just show up to the gym. It's the quality of work that really counts. When you're in the gym, be in the gym. Everything else, all the extraneous crap stays outside. //

It’s not enough to just show up to the gym. It’s the quality of work that really counts. When you’re in the gym, be in the gym. Everything else, all the extraneous crap stays outside.

 


Power, Strength

Workout: Back Squat, Bench Press, Deadlift

Warm Up with 10 minute AirFit @ Easy Pace +
Foam Roller +
3×5 Wall Squat +
3×10 Air Squat +
3×10 Shoulder Dislocate +
3×10 Good Morning @ PVC +
2x20m Lunge +
3×10 Push-Up
Then
Work Up to 90% of 5RM on Back Squat +
5×5 Back Squat @ 90% of 5RM +
Rest 2 minutes between sets
Then
Work Up to 90% of 5RM on Bench Press +
5×5 Bench Press @ 90% of 5RM +
Rest 2 minutes between sets
Then
Work Up to 90% of 5RM on Deadlift +
1×5 Deadlift @ 90% of 5RM on Deadlift
Then
“Cool Down”

 

Workout: Snatch, Power Clean & Jerk, Pull-Up, RDL, SkiERG

Warm Up with 10 minute AirFit +
Foam Roller +
2×5 Wall Squat +
2×10 Air Squat +
3×10 Push-Up +
3x20m Lunge +
2×10 Good Morning @ 45# +
2×10 OHS @ 45#
Then
“Snatch Complex”
Then
6×1 Power Snatch @ 80% of Snatch 1RM +
Rest 90 seconds between sets
Then
8×1 Power Clean & Jerk @ 80% of C&J 1RM
Rest 90 seconds between sets
Then
5x Pull-Up +
5x RDL @ 110kg +
2:00 minute SkiERG @ >60 minute PR Pace
Rest 2 minutes
Five Blocks
Then
“Cool Down”

 

Notes:

Dan: Back Squat = 255#, Bench Press = 245#, Deadlift = 345#

Matt: Power Snatch = 85kg, Power Clean & Jerk = 113kg, Pull-Up/RDL/SkiERG

 

Photos:

Your set-up is everything. Develop a routine, a checklist to go through each time you get under the bar. That will provide you with some consistency no matter what weight is on the bar.

Your set-up is everything. Develop a routine, a checklist to go through each time you get under the bar. That will provide you with some consistency no matter what weight is on the bar.


Deadlift, Jerk, Snatch, Clean Pull, Back Squat, Row

Workout: Snatch, Jerk, Clean Pull, Back Squat, Row

Warm Up with 10 minute AirDyne +
Foam Roller +
2×5 Wall Squat +
2×15 Air Squat +
2×10 Shoulder Dislocate +
2×10 Good Morning @ 45# +
2×10 Push-Up
Then
2×3 Snatch from Blocks @ 175# +
2×3 Snatch From Blocks @ 188#, 195#
Then
5×2 Jerk from Blocks @ 255#, 265#, 275#, 285#, 290#
Rest 90 seconds between sets
Then
Clean Pull from Riser @ 90% (287#)
Rest 90 seconds between sets
Then
5×3 Back Squat @ 308#, 313#, 318#, 323#, 330#
Rest 2 minutes between sets
Then
8×2 Paused Back Squat @ 225# & 50# of Chain
Rest 90 seconds between sets
Then
5x200m Sprint on Rower
(Negative Split Each Round, Final Round is All Out)
Rest 2 minutes between sprints
Then
“Cool Down”

Notes:

Matt: Olympic Lifting

Sam: Snatch = 100#, Jerk = 195#, Clean Pull = 225#, Back Squat = 295#

 

Workout: Deadlift, Off Box Lunge, AirDyne, Row, FLR

Warm Up with 10 minute AirDyne +
Foam Roller +
2×5 Wall Squat +
2×15 Air Squat +
2×10 Shoulder Dislocate +
2×10 Push-Up +
2x20m Lunge +
2×10 Good Morning @ 45#
Then
4x20m Sled March @ 135#
Then
Work Up to Deadlift 1RM +
4×4 Deadlift @ 75-80% of 1RM
Rest 2 minutes between sets
Then
6x Off Box Lunge @ 2×25# DBs (12” Box) +
20cal AirFit +
20cal Row
Rest 2 minutes
Five Blocks
Then
300 seconds of FLR on Floor
Then
“Cool Down”

Notes:

Will: Deadlift = 460# New PR, Work = 345#, Lunge/ AF/ Row, FLR

 

Workout: Deadlift, Back Squat, Row

Warm Up with 10 minute AirDyne +
Foam Roller & VooDoo Floss
Then
3×5 Wall Squat +
3×15 Air Squat +
2×10 Shoulder Dislocate +
5×10 Push-Up +
3x20m Lunge +
2×10 Good Morning @ 45#
Then
Work Up to Deadlift 1RM +
6×2 Deadlift @ 80-85% of 1RM
Rest 2-3 minutes between sets
Then
8×2 Paused Back Squat @ 225# & 50# of Chain
Rest 90 seconds between sets
Then
5x200m Row Sprint
(Negative Split Each Round, All Out on Final Round)
Then
“Cool Down”

Notes:

John: Deadlift = 552# New PR, Work = 462#, Paused Squats, Row

 

Photos:

John just continues to improve each week. Today, he cranked out a deadlift PR at 552#.

John just continues to improve each week. Today, he cranked out a deadlift PR at 552#.

 

“Pull the bar like you’re pulling the head off of a goddamn lion” -Donny Shankle

 

When we say

When we say “Clean Pull from Riser” it simply means standing on a 2-3” platform and pulling from a deficit.


Deadlift, Row, Plank Pull, Front Squat

Workout: Deadlift, Row, Plank Pull

Warm Up with 10 minute AirDyne @ Easy Pace +
Foam Roller +
2×5 Wall Squat +
2×15 Air Squat +
2×10 Good Morning @ 45# +
2×15 Push-Up +
2×10 Goblet Squat @ 45#
Then
Work Up to Deadlift 1RM
Then
3x Deadlift @ 265# +
250m Row @ Fast Pace +
Rest 2 minutes
Five Rounds
Then
6×6 Plank Pull (Strict Form)
Rest 90 seconds between sets
Then
“Cool Down”

Notes:

Toby: Deadlift = 355# New PR

 

Workout: Snatch Pull, Power Snatch, Front Squat

Warm Up with 10 minute AirDyne +
Foam Roller +
2×5 Wall Squat +
2×10 Air Squat +
2×10 Shoulder Dislocate +
2×15 Push-Up +
2×10 Good Morning @ 45#
Then
2x Snatch Hi-Pull +
1x Power Snatch
(Start at 75#, Increase Each Set Until Heavy, 10 Sets)
Then
10 minutes to find Heavy Front Squat
Then
1x Front Squat @ 315# Every 60 seconds for 10 minutes
Then
“Cool Down”

Notes:

John: Front Squat = 375# New PR

 

Photos:

It's important to constantly be pushing your limits. Too many times, build walls and box ourselves in. Push outside those walls. Risk failure. Lots of folks are afraid to fail, but failure is a cue to ask the hard questions, and that's the only way we truly grow.

It’s important to constantly be pushing your limits. Too many times, we build walls and box ourselves in. Push outside those walls. Risk failure. Lots of folks are afraid to fail, but failure is a cue to ask the hard questions, and that’s the only way we truly grow.

 

Toby pulled 355# for a New PR on deadlift. He's seen steady improvement over the past few weeks.

Toby pulled 355# for a New PR on deadlift. He’s seen steady improvement over the past few weeks.


Back Squat, Power Snatch, Snatch, Pendlay Row, Strict Press

Workout: Back Squat, Snatch, Pendlay Row, Strict Press

Standard Warm-Up
Then
6×3 Back Squat @ 295#, 305#, 4×315#
Rest 3 minutes between
Then
15 minutes to Find Heavy Power Snatch + Snatch Combo
Then
4×5 Pendlay Row @ 145# & 155#
Then
4×3 Behind the Neck Strict Press @ 105# & 115#
Then
“Cool Down”

Notes:

Cole Goddard: Back Squat, PS & Snatch = 185#, Row, BTN Strict Press

 

Workout: Power Snatch, Jerk, Clean Pull, Back Squat, Row

Warm Up with 5 minute AirDyne +
Foam Roller +
2×5 Wall Squat +
2×10 Air Squat +
3×10 Shoulder Dislocate +
2×10 Good Morning @ 45# +
5×5 Goblet Squat @ 53# +
3×5 Jump Squat @ 24-30”
Then
5×3 Power Snatch @ 70%+ (145#, 155#, 165#, 170#, 175#)
Rest 90 seconds between sets
Then
4×3 Jerk @ 70%+ (2×242#, 2×252#)
Rest 90 seconds between sets
Then
3×3 Clean Pull @ 88% (287#)
Rest 90 seconds between sets
Then
2×3 Back Squat @ 70%+ (265#, 285#) +
3×2 Back Squat @ 75%+ (305#, 315#, 325#)
Rest 2 minutes between sets
Then
4x (20/10) Row @ >100m
Rest 3 minutes
Two Blocks
Then
“Cool Down”

Notes:

Matt Owen: Power Snatch, Jerk, Clean Pull, Back Squat, Row

 

Workout: Back Squat, Front Squat, Farmer Carry, Dip, Push-Up

Warm Up with 10 minute AirDyne +
Foam Roller +
2×5 Wall Squat +
2×10 Air Squat +
2×15 Push-Up +
2×10 Good Morning @ PVC +
3×10 OHS @ PVC +
5×5 Goblet Squat @ 53#
Then
Work Up to Back Squat 1RM +
5×5 Back Squat @ 70-75%
Rest 2 minutes between sets
Then
5x Front Squat @ 165-195# +
40m Farmer Carry @ 2×61# +
5x Dip +
20x Parallette Push-Up +
Rest 2 minutes
Five Rounds
Then
300 seconds of Farmer Hold @ 2×53#
Then
“Cool Down”

Notes:

Will: Back Squat = 325# New PR, Work = 245#

 

Photos:

Will staying tight under 325# for a New PR.

Will staying tight under 325# for a New PR.

 

See the ceiling briefly following the initial drive into the Jerk.

See the ceiling briefly following the initial drive into the Jerk.

 

It's important to be tight and aggressive in the split portion of the Jerk.

It’s important to be tight and aggressive in the split portion of the Jerk.


Deadlift, Back Squat, SkiERG

Workout: Deadlift, SkiERG

Warm Up with 10 minute AirDyne +
Foam Roller +
2×5 Wall Squat +
2×10 Air Squat +
2×10 Shoulder Dislocate +
2×10 Push-Up +
2×15 Push Press @ 2×12# DBs +
2×10 Good Morning @ PVC
Then
Work Up to Deadlift 1RM
Then
4×1 Deadlift @ 90% of 1RM
Rest Some Between
Then
3000m SkiERG Relay
Then
“Cool Down”

Notes:

Gabrielle: DL = 210# New PR

 

Workout: Back Squat, Sit-Up

Warm Up with 10 minute AirDyne +
Foam Roller +
2×10 Air Squat +
2x20m Lunge +
2×10 Good Morning @ 45# +
2×10 Push Press @ 2×20# DBs
Then
5x Back Squat @ 185# +
3x Back Squat @ 215# +
2x Back Squat @ 245#
Rest 90 seconds
10 Rounds
Then
5×20 GHD Sit-Up
Then
“Cool Down”

Notes:

Dan: Back Squat

 

Workout: Deadlift, SkiERG

Warm Up with 10 minute AirDyne @ Easy Pace +
Foam Roller +
2×10 Shoulder Dislocate +
2×5 Wall Squat +
2×15 Air Squat +
2×10 Push-Up +
2x20m Lunge
Then
3×5 Deadlift @ 125# +
3×4 Deadlift @ 155# +
3×3 Deadlift @ 185# +
2×2 Deadlift @ 215# +
4×1 Deadlift @ 245#
Rest Some Between Sets
Then
3000m SkiERG Relay

Notes:

Jessie: Deadlift, SkiERG

 

Workout: Push-Up, Farmer Carry, Row, SkiERG

Warm Up with 10 minute AirDyne +
Foam Roller +
2×5 Wall Squat +
2×15 Air Squat +
2×10 Shoulder Dislocate +
2×15 Push-Up +
2x20m Lunge
Then
10x Parallette Push-Up +
40m Farmer Carry @ 2×53# +
100m Row @ <20 seconds
Rest 90 seconds
10 Rounds
Then
3000m SkiERG Relay

Notes:

John: Push-Up, Farmer Carry, Row, SkiERG

 

Photos:

Back Squat is the solution to just about anything in terms of getting bigger or stronger. There is nothing else that is set in stone except that you have to do your squats.

Back Squat is the solution to just about anything in terms of getting bigger or stronger. There is nothing else that is set in stone except that you have to do your squats.

 

Gabrielle had no trouble with 210# for a PR on deadlift.

Gabrielle had no trouble with 210# for a PR on deadlift.


SkiERG, Clean & Jerk, Back Squat, RDL

Workout: SkiERG, Fat Bar Farmer Carry

Warm Up with 10 minute AirDyne +
Foam Roller +
2xc5 Wall Squat +
2×10 Air Squat +
2×10 Shoulder Dislocate +
2×10 Push-Up +
2x20m Lunge +
2×10 Good Morning @ 45#
Then
15x (30 second SkiERG Sprint @ >150m/ 90 second Rest)
Perform 5x Push-Up During Rest
Then
10x 40m Fat Bar Farmer Carry @ 2×70# Axle Bars
Rest 90 seconds between sets
Then
“Cool Down”

Notes:

AJ: SkiERG, Fat Bar Farmer Carry

 

Workout: Snatch, Clean & Jerk, Back Squat

Standard Warm Up
Then
Work Up to 80-90% on Snatch +
8-9x Snatch @ 80-90%
Rest Some Between Sets
Then
Work Up to 80-90% on Clean & Jerk +
8-9x Clean & Jerk @ 80-90%
Rest Some Between Sets
Then
5×1 Back Squat @ 80-90% +
Rest Some Between Sets
Then
5×5 Back Squat @ 75-80%
Rest Some Between Sets
Then
2×10 Box Step-Up (Barbell in Rack Position)
Then
“Cool Down”

Notes:

Cole Goddard: Snatch = 198#, Clean & Jerk = 240#

 

Workout: Snatch, Clean & Jerk, Snatch Shrug, RDL

Warm Up with 10 minute AirDyne +
Foam Roller +
3×5 Wall Squat +
2×10 Air Squat +
2×10 Shoulder Dislocate +
2×10 Push-Up +
2×10 Good Morning @ 45#
Then
“HAM” Hip Mobility
Then
Work Up to 75% on Snatch +
1x Snatch @ 75% (175#) +
1x Snatch @ 80% (185#) +
1x Snatch @ 83% (193#) +
1x Snatch @ 85% (205#) +
1x Snatch @ 83% (193#) +
1x Snatch @ 80% (185#)
Rest Some Between Sets
Then
Work Up to 75% on Clean & Jerk +
1x Clean & Jerk @ 75% (230#) +
1x Clean & Jerk @ 80% (250#) +
1x Clean & Jerk @ 83% (260#) +
1x Clean & Jerk @ 85-90% (285#) +
1x Clean & Jerk @ 83% (260#) +
1x Clean & Jerk @ 80% (250#)
Rest Some Between Sets
Then
5×4 Snatch Shrug @ 113% of 1RM (260#)
Rest 90-120 seconds between
Then
5×7 RDL @ 75% of Clean 1RM (250#)
Rest 90-120 seconds between
Then
“Cool Down”

Notes:

Matt Owen: Olympic Lifting

 

Workout: Squat Clean, Wall Ball, Ring Dip, HSPU

Warm Up with Hip Extension with 45# Plate
Then
10x Hang Squat Clean @ Empty Bar +
5x HSPU (Three Second Hold at the Top)
Three Rounds
Then
3×5 Squat Clean @ 75% (195#)
Rest 90-120 seconds between
Then
25x Wall Ball @ 20# +
20cals on Assault Bike +
15x Ring Dip
Three Rounds
Then
15x Front Squat Push Press @ 95# +
10x HSPU
Three Rounds
Then
As Many Reps as Possible in Five Minutes:
Double KB Clean & Jerk @ 2×53#
Then
“Cool Down”

Notes:

Stu Beath

CJ Jung

 

Photos:

We've been using the Stubby Axle Bars for farmer carries to improve grip strength. When I was preparing for the record breaker's strongman meet in December, this was a heavy part of my supplemental work.

We’ve been using the Stubby Axle Bars for farmer carries to improve grip strength. When I was preparing for the record breaker’s strongman meet in December, this was a heavy part of my supplemental work.


KB Swing, Pull-Up, Box Jump, Hex Bar Deadlift, T-Bar Row

Workout: KB Swing, Pull-Up, Box Jump

Warm Up with 3×10 Shoulder Dislocate
Then
75x Double Unders +
10x Dip
Three Rounds
Then
KB Swing @ 70#: 40-30-20
Pull-Up: 15-12-9
Box Jump @ 36”: 9-6-3
For Time
Then
7x Dip +
21x Burpees to Target
Five Rounds For Time
Then
“Partner Assault Bike to 300cals”
P1: 1 minute Work @ Fast Pace +
P2: Rest
Switch Until 300cals
Then
“Cool Down”

Notes:

CJ Jung & Stu Beath

 

Workout: Hex Bar Deadlift, T-Bar Row

Warm Up with 10 minute AirDyne +
Foam Roller +
2×10 Air Squat +
2×10 Shoulder Dislocate +
2×10 Push-Up +
2×10 Good Morning @ PVC +
2×10 Push Press @ 2×20-25# DBs
Then
Work Up to Heavy Hex Bar Deadlift
Then
4×1 Hex Bar Deadlift @ 90%
Rest Some Between Sets
Then
10×20 T-Bar Row, Start @ 45# Plate, Add 10# per Set
Finish with a Heavy Set
Then
“Cool Down”

Notes:

Matt Owen: Hex Bar DL = 560# New PR, Work = 508#, T-Bar Row

Cory Woodcock: Hex Bar DL = 560# New PR, Work = 508#, T-Bar Row

Sam Smith: Hex Bar DL = 540# New PR, Work = 508#, T-Bar Row

Today was a group therapy session of sorts. As of yesterday, our beloved St. Louis Rams are headed to Los Angeles, and the anger that is felt in this gym and in this city is real. What a better way to deal with it than lifting heavy weight and talking through it all. Since the Rams have decided to move on and leave us St. Louisans behind, we too have decided to leave them behind as fans. That’s just the way it’s going to be and life goes on.

 

Photos:
Cory pulled 560 tonight which is a stark contrast to the 405# he pulled last time he maxed on the Hex Bar in the garage days.

Cory pulled 560 tonight which is a stark contrast to the 405# he pulled last time he maxed on the Hex Bar in the garage days.

 

You can either let anger and other misplaced energies tear you up, or you can channel it into something productive... Like picking up lots of weight.

You can either let anger and other misplaced energies tear you up, or you can channel it into something productive… Like picking up lots of weight.

 

Channeling anger can increase focus and performance, but it has to be well placed. Misplaced rage causes you to be sloppy and make mistakes. Relax, focus, and let the force flow through you.

Channeling anger can increase focus and performance, but it has to be well placed. Misplaced rage causes you to be sloppy and make mistakes. Relax, focus, and let the force flow through you.


Deadlift, Push Press, Back Squat, Row

Workout: Row, Good Morning, Push-Up

Warm Up with 10 minute AirDyne +
Foam Roller +
2×5 Wall Squat +
2×10 Air Squat +
2×10 Shoulder Dislocate +
2×10 Good Morning +
5×5 Goblet Squat @ 25# +
2×10 Push Press @ 2×12# DBs
Then
15x (30/90) Row @ >130m Pace
*On Odd Rounds, Do 5x Good Morning During Rest
*On Even Rounds, Do 5x Push-Up During Rest
Then
“Cool Down” with AB Cluster

Notes:

Emily & Jessie

 

Workout: Push Press, Back Squat

Warm Up with 10 minute AirDyne +
Foam Roller +
2×5 Wall Squat +
2×15 Air Squat +
2×10 Shoulder Dislocate +
2×10 Good Morning @ PVC +
2×10 Push-Up +
2x20m Lunge +
4×15 KB Swing @ 36#
Then
Work Up to Heavy Push Press
Then
8×3 Push Press @ 70% of 1RM
Rest Some Between Sets
Then
4×15 Back Squat @ 95#
Rest Some Between Sets
Then
10x100m Row Sprints @ <20 seconds
Rest 90 seconds between reps
Then
“Cool Down”

Notes:

Emily Opfer: Push Press = 115# New PR, Work = 85#

 

Workout: KB Swing, Step-Up, Deadlift

Warm Up with 10 minute AirDyne +
Foam Roller +
2×5 Wall Squat +
2×10 Air Squat +
2×10 Push-Up +
2×20 Sit & Reach/ Seated Twist @ 8# Dynamax Ball
Then
30x KB Swing @ 25# +
2:00 minute Box Step-Up @ 18”
Rest 2 minutes between sets
Then
(10-1) Deadlift Strength Ladder
Rest Some Between Sets
Then
“Cool Down” with Dynamax Ball Throw & AirDyne

Notes:

Gabrielle: Deadlift = 205# New PR

 

Photos:
Rowing is one of my favorite movements to program for my ladies. It has a high demand in terms of musculature and is a relatively low impact activity.

Rowing is one of my favorite movements to program for my ladies. It has a high demand in terms of musculature and is a relatively low impact activity.

 

Gabrielle had a fantastic day and pulled a New PR of 205# on deadlift.

Gabrielle had a fantastic day and pulled a New PR of 205# on deadlift.

 

Emily is one of the strongest girls I've ever trained at Project Deliverance. She continues to put up great numbers week after week.

Emily is one of the strongest girls I’ve ever trained at Project Deliverance. She continues to put up great numbers week after week.


Back Squat, OHS, Pull-Up, Dip

Workout: (Back Squat, OHS, Pull-Up, Dip)

Standard Warm Up +
Foam Roller
Then
Find 5RM Back Squat
Then
10x OHS @ 135# +
5x Pull-Up +
5x Dip +
8x OHS @ 135# +
4x Pull-Up +
4x Dip +
6x OHS @ 135# +
3x Pull-Up +
3x Dip +
4x OHS @ 135# +
2x Pull-Up +
2x Dip +
2x OHS @ 135# +
1x Pull-Up +
1x Dip
Three Rounds
Then
Every 90 seconds till Failure:
20 Calorie Row
(Add Two Calories per Round)
Then
40m Sled Drag @ 115# +
21x Burpee to Target
Three Rounds
Then
“Cool Down”

Notes:

CJ Jung: 5RM Back Squat: (Failed @ 305#) 300# is the PR from last week.

Stu Beath: 5RM Back Squat: 295# New PR

 

Photos:
Carrying weight with a Fat Grip is an excellent way to strengthen the grip and the entire upper anterior chain.

Carrying weight with a Fat Grip is an excellent way to strengthen the grip and the entire upper anterior chain.


Power Clean, Deadlift, AirDyne, Farmer Carry, Push-Up

Workout: (Power Clean)

Warm Up with 10 minute AirDyne +
Foam Roller +
3×5 Wall Squat +
2×15 Air Squat +
2×10 Shoulder Dislocate +
2x20m Lunge +
2×5 Jump Squat +
2×10 Push-Up +
3×5 Power Clean @ 35#
Then
3×5 Power Clean @ 55# +
3×4 Power Clean @ 65# +
3×3 Power Clean @ 75# +
2×2 Power Clean @ 85# +
4×1 Power Clean @ 95-100-105-110# (Miss @ 110#)
Then
5×5 Push Press @ 55# +
Rest Some Between Sets
Then
10 minute AirDyne @ Easy Pace
Then
“Cool Down”

Notes:

Hilary: Power Clean = 105# New PR

 

Workout: (Deadlift, Row)

Warm Up with 10 minute AirDyne +
Foam Roller +
2×5 Wall Squat +
2×10 Air Squat +
2×10 Shoulder Dislocate +
2×10 Push-Up +
2x20m Lunge +
2×10 Good Morning @ 45# +
2×10 RDL @ 45#
Then
Work Up to Deadlift 1RM
Then
2×3 RDL @ Clean 1RM +
3×3 RDL @ 105% of Clean 1RM
Rest Some Between Sets
Then
100m Sprint on Rower @ Hard Pace +
Rest 90-120 seconds, Negative Splits
10 Rounds
Then
“Cool Down”

Notes:

John: Deadlift = 545# New PR, Row = 14.2 seconds New PR

 

Workout: (AirDyne, Farmer Carry, Push-Up)

Warm Up with 10 minute AirDyne +
Foam Roller +
2×5 Wall Squat +
2×15 Air Squat +
2×10 Push-Up +
2×10 Good Morning @ 45# +
5×5 Pull-Up (DHNK)
Then
2:00 minute AirDyne @ 250watt Pace +
40 meter Farmer Carry @ 2×72# KBs +
10x Push-Up
No Rest
10 Rounds
Then
“Cool Down” with More Pull-Ups

Notes:

Matt

 

Photos:

Hilary had no trouble hitting a New PR of 105# on Power Clean this morning.

Hilary had no trouble hitting a New PR of 105# on Power Clean this morning.

 

John cranking through 545# for a PR.

John cranking through 545# for a PR.