Raise The Bar.

Today's Article: Olympic lifting shoes: Wear or Wear Not? When or When Not? By Courtney Shepherd

Warm-Up: 2 rounds of

10 Jumps (box, squat, or broad)

10 Inch Worms

10 MB Slams

10 Back Extensions

90ft Farmers Carry

Strength: Deadlift (5-5-5)

(Wendler Week 1, cycle 1)

65% x 5

75% x 5

85% x 5+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets.

-Percentages based off of 90% of your 1RM (ex. if your max Deadlift is 290#, your percentages will be based off of 90% of 290# (260#).

-When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

MetCon: EMOM for 20 min,

1 Deadlift (95/65)

1 Hang Power Clean (95/65)
1 Front Squat (95/65)

1 Deadlift
1 Hang Power Clean
2 Front Squat

1 Deadlift
1 Hang Power Clean
3 Front Squat

Keep adding 1 Front Squat until you get to 20 Front Squats. If you don’t make it to 20 – switch to 1 Deadlift, 1 Hang Power Clean, and (6) Alternating Front Rack Lunges for the rest of the EMOM.

Cash Out: Banded Good Morning 5 x 12

Active Shoulders.

Warm-Up: 

Wil Fleming's 3 Phase Olympic Lifting Warm-Up

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Strength: Work to today's (1RM) Snatch. 

Then, drop 30 lbs (or so) off your last make, for 3 sets of 2.

Strength: Work to today's (1RM) Clean & Jerk.

Then, drop 30 lbs (or so) off last make for 3 sets of 2.

MetCon: EMOM 10 minutes:

Top of the minute: 7 hand-release push-ups (feet on 45 lbs plate)
Every :30 mark: 5 chin-ups, short iso-hold at the top position

Meathead Monday

We decided to go old school again today. We like to throw in a little bit of everything.  

Here you go:

Warm-up: 

20 Alternating Lunges

15 Air Squats

15 Push-ups

30 Lateral Jumps

30 Front-Back Jumps

Strength: Circuit 1 

20-15-12-10-5-8-16

Bench Press

Lat Pull-down

- Couplet to be completed back to back, then 1 minute rest between sets.

- Use the same weight, or increase but don't sacrifice intensity for weight.

Strength: Circuit 2

DB Incline Press 4 x 12-15

DB One Arm Row 4 x 10-12

- Couplet to be completed back to back, then 1 minute rest between sets.

- Use the same weight, or increase but don't sacrifice intensity for weight.

Strength: Circuit 3

Machine Fly's 4 x 10

Low Cable Row 4 x 10

- Couplet to be completed back to back, then 1 minute rest between sets.

- Use the same weight, or increase but don't sacrifice intensity for weight.

Note: Adhere to the rest periods as prescribed to keep the intensity of this workout where it needs to be.

Wendler Week 1, Cycle 2

Warm-Up: 

4 Rounds
:15 Low jump (onto 45lb plate)
:15 Push-up
:15 AbMat Sit-ups
:15 Alternating lunge

Then

30 Air squat
20 Hollow Rocks
30 KB Swings

20 Wall Slides

Then 

4 Rounds

:15 Plank
:15 Plank L
:15 Plank R
:15 Superman

Strength: Four sets of: 3-Position Clean @ 70% 

(high hang, mid-thigh, floor) 

(Rest as needed) 

Strength: 4 Sets of: 2 Power Clean + 1 Jerk 

(Rest as needed) 

75% 

75% 

80% 

80% 

Strength: Front Squat (3 x 5) 

(Rest 3-5 minutes between working sets) 

-add 10# to last month’s weights

Set 1: 65% +10lbs x 5
Set 2: 75% +10lbs x 5
Set 3: 85% +10lbs x 5+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max front squat is 225#, your percentages will be based off of 90% of 225# (205#).

Extra Credit (For Quality): 21-15-9 

GHD Sit-Ups 

Toes 2 Bar

Snatch Me Up Buttercup

Warm-up: 

4 Rounds

:15 Low jump (onto 45lb plate)

:15 Push-up

:15 AbMat Sit-ups

:15 Alternating lunge

Then

30 Air squat 

20 Hollow Rocks

30 Overhead PVC squats 

Then 

4 Rounds

:15 Plank

:15 Plank L

:15 Plank R

:15 Superman

Strength: Five sets of: Snatch (3-2-2-2-2)

(Rest as needed)

75% x 3 

80% x 2 

80% x 2

80% x 2 

80% x 2

MetCon (Time): 5 Rounds for time of,

7 Push Press (95/65)

14 Back Squats (95/65)

21 Double Unders