5.30.14

A. Front squat max

B. 3x5 muscle ups (in the bands on low rings if you can't on the big rings)

C. "Power Elizabeth"

21-15-9

Power cleans (135/95#)

Ring dips

It's my last day! I have had so much fun coaching each of you, and it has been a privilege to watch you get stronger and fitter every single day. I'll miss y'all!

5.29.14

A. Bench max

B. Deadlift max

C. 3 rds:
15-20 GHSU
15-20 hip extensions

5.27.14

I won't be here today because we are moving into our new apartment! Corey's in charge, but you boys know what you're doing by now.

Just make sure you warm up your shoulders!

A. Press max

B. EMOM 10 min:
5 DB thrusters (45/25#)

C. 3 rds:
1 min max effort pull-ups
*If you come off the bar, get RIGHT back on*
2 min rest

5.26.14

A. Back squat max

B. "Randy"
75 power snatches (75/55#) for time


Happy Memorial Day!

5.23.14

A. Front squat 3x5

B. Build up to a heavy 1-rep max clean and jerk

C. Muscle up work!

5.22.14

A. Bench 3x5

B. Deadlift 3x5

C. A little combo of handstand walks, banded runs, and tire flips!

5.20.14

A. Press 3x5

B. Angie!
100 pull-ups
100 push-ups
100 sit-ups
100 air squats

C. ROLL. OUT. EVERYTHING.

5.19.14

Deload week!

A. Back squat 3x5

B. Build up to a 1-rep max snatch

C. Any remaining time, work on muscle ups!

5.16.14

A. Front squat 5, 3, 1+

B. 15-12-9
Strict HSPU
Hang power cleans
Burpees over the bar

C. Max effort squat hold

5.15.14

A. Bench press 5, 3, 1+

B. Deadlift 5, 3, 1+

C. 100 DUs, then:
21-15-9
GHSU
Ring rows

5.13.14

A. Press 5, 3, 1+

B. 10 min to work up to a heavy clean and jerk

C. The 34s
34 calorie row
34 box jump overs
34 deadlifts (185/125#)
34 wallballs (20/14#)
34 ring dips

Happy 34th, Matt!

5.12.14

A. Back squat 5, 3, 1+

B. 5 sets:
1 snatch + 1 hang snatch

C. 5 rounds:
20 alternating pistols
10 strict pull-ups

5.9.14

Corey's in charge! Have fun!

5.8.14

A. Deadlift 3, 3, 3+

B. "Nasty Girls"
3 rds for time:
50 squats
7 MUs
10 hang power cleans (135#/95#)

Tomorrow y'all will be with Corey, so that's why we aren't bench pressing today!

5.6.14

A. Press 3, 3, 3+

B. EMOM 10 min:
Even: 5 strict pull-ups
Odd: 5 strict HSPU

C. 3 rounds:
12 power cleans
6 shoulder to overhead
(135#)

5.5.14

A. Back squat 3, 3, 3+

B. 21-18-15-12-9-6-3
Front squats
Sit-ups

C. Barbell smash!

5.2.14

A. Front squat 5, 5, 5+

B. 3x5 (per leg) one-leg bench hip thrusters

C. "Amanda"
9-7-5 snatch + MUs

5.1.14

A. Bench 5, 5, 5+

B. 3x5 (per arm) DB rows

C. DL 5, 5, 5+

D. 3x5 (per leg) single-leg DL

E. Sleds!