7.17.12 Strength

Workout 1
5 minute easy row, ride, run, rope skip
Then:
Low Back Prep (5 minutes)
Then:
Sumo Deadlift work-up 
10-5-3-3-3
Last 3 at close to 90% 1RM
Then:
5x Weighted Pull ups +
4x Heavy TGU (50/30) +
3x Deadlift (275/155)
Rest 120s 
5 rounds
Then:
10-Minute KB Clean Drill (50-70#/30-40#)
10 reps every minute, alternate arms 
50 reps per arm
Then:
Cool Down
 
Results
Cristian A.
Lourdes M.
Jamie W. 
Carrie D.
Diane M.
Amber C.
Robin M.
Jill P.
Rob E.
Robyn S.
Bobby M.
Beau C.
Wlises M.
Erica J.
Xeve S.
Fiona M.
Keith S.
Stephen C.
Tammi J.
Marsi B.
Kara S.
Dana K.
Rob J.
Susan K.
Kelli V.
Lavinia D.
Bob R.
Tricia M.
Nicole P.
Janell B.
Susan S.
Sky J.
Katie W.
Byron Y.
Joshua C.
Scott K.
Aaron W.
Jen H.
Jim C.
Ale P.
Ashley C.
Wayne C.
Joe B.
Evan J.
Robert AY.
Kim B.
Bryan C.
Mariana F.
Tiffany R.
Stephanie F.
Gisela T.
Diana R.
 
 
 
Workout 2
Low Back Prep (5-minutes)
Then:
Deadlift: 
2×10 reps @ 135#
10 reps @ 225# 
10 reps @ 275#
10 reps @ 295#
10 reps @ 315#
2×5 @ >315#
Then: 
6x Push Press @ 95#+
12x Burpees+
24x Double Unders
Max rounds in 10 min
Then:
Cool Down
 
Results
PP/Burpee/DUs:
Chris W. – 7 rounds + 10 reps
Rob S. – 6 rounds + 7 reps
James R. – 6 rounds
Marcus W. – 4 rounds + 6 reps
 
 
 
Workout 3
Back Squat Progression
1×10 2×8 2×6 2×4  1×10 back off set
rest 2-3 minutes
Then
4×7 RDL moderate tempo
4×3 High Hang Power Snatch
Then
4x Push-Press + 2x each Front Lunge
3-4 sets

Results
Katie W. – 4x Back Squat 115#, 7x RDL 95#, PP+FL couplet 85#
Sky J. – 4x Back Squat 115#, 7x RDL 95#, PP+FL couplet 65#
Erin E. – 4x Back Squat 115#, 7x RDL 95#, PP+FL couplet 85#
Intern 1. – 4x Back Squat 95#, 7x RDL 95#, PP+FL couplet 65#
Aubrey H. – 4x Back Squat 115#, 7x RDL 115#, PP+FL couplet 65#

 
 
 
Workout 4
Work up on Back Squat
8, 6, 5
Then:
Back Squat 5 rep cluster
10-15 second rest. Stop if no rep.
8x pull-ups during 3-5 minute rest
4 rounds
Then:
“Nancy”
400m run
15x OHS @ 95#
5 rounds for time  

Results:
Niko M. – Back Squat Cluster at 275#, “Nancy” – 11:56  (PR)

 
 
 
Workout 5
work up on Front Squat
8, 6, 3,
then:
Front Squat 2, 1, 1, 1, 10% drop sets 10s rest to drop weight.
rest 3-5 minutes.
5 sets
 
Results
Kian O. Front Squat 3 Drop Sets starting at 225#
 
 
 
 
Workout 6
3×7 Close Grip Bench Press
rest 3-5 w/ 3-5 pull-ups
Then
2×5 Standard Bench Press
rest 3-5 min w/ 4-6 bicept curls
Then
3×4 DB Strict Press
rest 3-5 min w/ 5-7 db external rotations
 
Results
Nicole B
 
 
 
Workout 7
7x Box Squats
3x Box Jumps
5 rounds
Then
3 position Clean (high hang, hang, floor)
5x pull-ups 
5 rounds
Then
Push Jerk + Jerk
5 rounds
 
Results:
Jason A – 7x Box Squats 185#, 3 position Clean 135#, Jerk Couplet 95#
Matic. – 7x Box Squats 185#, 3 position Clean 135#, Jerk Couplet 115#
 
Coach’s Comments
N/A
 
Photos
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Video