back to monday.. ok i guess its EMOM time.

athlete

cleans 5,5,3,3,1,1 70% 80% 90%

every minute on the minute 10 chest to bar pullups for 10 minutes. if you fail to complete the rep scheme it becomes as many reps as possible for 10 minutes.

EMOM 10 butterfly pullups for 10 minutes

EMOM 10 deadlifts for 10 minutes @ 315#

renegade rows 5 sets of 10 each arm

circuit
burpee box jumps x 100, double unders x 100, 1k row.

beginner

pullups 3 sets of max reps

circuit 3 rounds
curls x 10
box step ups x 10 each leg
bent over dumbbell rows x 10

speed day

athlete

name of the game today is speed with 60 seconds of rest in between sets

bench press 5 sets of 10 @ 50% 1 rep max

incline bench 5 sets of 10 @ 50% 1 rep max

push press 5 sets of 10 @ 50% 1 rep max

dips 5 sets of 10

upright rows 5 sets of 10

beginner

push press 3 sets of 10

pushups 5 sets of max reps with 2 minutes rest in between sets

legs legs legs

athlete

front squat 7 sets of 3

back squat 7 sets of 3

overhead squats 7 sets of 3

circuit x 4 rounds

bulgarian split squats x 10 each leg
wall balls x 30 @ 20#
double unders x 50
toes to bar x 20
row 500 meters

beginner

front squat 3 sets of 10

back squat 3 sets of 10

21-15-9 (do 21 reps of each then move down to 15 and then 9)

burpees, get up sit ups

Get well soon Andy

This is a new staple workout and is for my buddy Andy who just broke his leg in jump school.

weight is @ 135# for advanced and 95# for beginner

for time:
back squat x 30
clean and jerk x 20
snatch x 10
pistol x 5 each leg (one legged squat)

Andy's broken leg

Active recovery

athlete

clean and jerk x 5 every 3 minutes for 21 minutes @ 60-65%

2k row

beginner

lunges x 10 each leg
pushups x 10
jumping jacks x 20
squats x 10
pushups x 10