february workouts

2/9

  • squat 3 x 5
  • push press 3 x 5
  • 50 lbs. dumb bell walking lunges – 20 yards
  • box jumps @ 24″ – 20 reps
  • -rest 60 seconds-
  • 50 lbs. dumb bell walking lunges – 20 yards
  • toes to bar – 20 reps
  • -rest 60 seconds-
  • 50 lbs. walking lunges – 20 yards
  • burpees – 20 reps
  • 50 lbs. dumb bell walking lunges – 20 yards
  • spring 120 yards

2/11/15

first

  • deadlift 5 max reps (add 10 lbs. to last workout)
  • pull-ups 3 x max reps

complete 5 rounds

  • 185 lbs. power snatch – 2 reps
  • chest to bar pull-ups – 9 reps
  • lateral hops – 12 reps

*power snatch should be approximately 85% max. for lateral hops, use 12″ parallette or similar device.

2/16/15

first

  • power clean 4 x 4 (add 2.5 lbs. to last workout
  • chin-ups 3x max

amrap (as many reps as possible) in 15 minutes

  • towel hang – 15 seconds
  • push press – 5 reps
  • burpee box overs – 5 reps
  • towel hang – 15 seconds
  • push press- 5 reps
  • burpee box overs – 5 reps
  • towel hang – 15 seconds
  • push press – 5 reps
  • burpee box overs – 5 reps

*use 70% of bodyweight for push press. increase the chin-upsΒ by 1 rep at the start of each round.

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