Wednesday

People need to spend more time building their press and bench press prior to training the push-press or any kind of jerk.

Training:
Power clean 3x5
Press 5x3

Monday

What happened to Friday? It was Christmas, enjoy the holidays with family and we can worry about training a little later.

Training:
Squat 3x5
Rest 5-10 minutes
150 push-ups
150 swings
For time

Wednesday

Training:
Power clean 3x5
Deadlift 5x1
Rest 5-10 minutes
200 double-unders
For time

Bench press

Having problems increasing the press? The answer is bench press. Much heavier weights will be used while benching as opposed to the push-press. The heavier weights will build more upper strength that will carry over to the press.

Training:
Bench press 3x5
Rest 5-10 minutes
20 dumbbell front squats
20 pull-ups
16 dumbbell front squats
16 pull-ups
12 dumbbell front squats
12 pull-ups
8 dumbbell front squats
8 pull-ups
For time


Someone tell Kaz that arm curls are not "functional", I'm not telling him shit.

Friday

Been hitting some Christmas party's and wine. Here is Fridays training.

Training:
Squat 3x5
Rest 5- 10 minutes
10 power cleans
20 push-ups
3 rounds for time

Combo

This is a great combo to work, the power cleans, being much more technical are worked first. Since the power cleans aren't "heavy" in the conventional slow lift context, they provide a great warm-up to the deadlift. The heavy set of 5 on the deadlift builds the strength necessary to improve the power clean amongst other things.

Training:
Power clean 3x5
Deadlift 5x1

Less than 10%

When an athlete is consistently below 10% body fat, performance will suffer. Typically 12-15% yields some of the best performance depending on the sport and its metabolic demands. Plus the extra fat helps to keep you warm on cold Wyoming winter days.

Training:
50 double-unders
10 plyo-push-ups
40 double-unders
8 plyo-push-ups
30 double-unders
6 plyo-push-ups
20 double-unders
4 plyo-push-ups
10 double-unders
2 plyo-push-ups
For time

Scale

Scale the weights as needed for the conditioning portion of the training session.

Training:
Press 3x5
Rest 5-10 minutes
21-15-9
Over-head squats (95lbs, 65lbs
Pull-ups
For time

Friday

Friday's training.

Training:
Squat 3x5
Rest 5-10 minutes
100 swings (55lbs, 35lbs)
50 push-ups
50 sit-ups
For time

Reps and sets

When there is strength programmed , and when isn't with me, the nomenclature should be read as follows: Deadlift 5x1, this is 5 reps at 1 set. Another example is: power cleans 3x5, this 3 reps at 5 sets. The first number is reps and the second number is sets.

Training:
Power clean 3x5
Deadlift 5x1

Fast

Sometime I hear "Favre, I finished that workout in under 5 minutes, is that too fast?" Think about what we do during the entire training session and the week overall. There's the general warm-up, then the specific warm-up, a heavy lift comprising of multiple sets, and then the conditioning. That's a shit load of work to pack in to an hour and then multiply by 5 days with only 2 rest days throughout any given week. If the conditioning was drawn out and a grinder we would have a lower total work/power output and a more difficult time recovering. It's all part of the greater plan to build strength and conditioning in the safest and most efficient means possible.

Training:
8 pull-ups
10 box-jumps (24", 20")
5 rounds for time



Some men run, others stick around to wrestle the bear.

Back

Sometimes life has different, busier plans than we are ready for.

Training:
Press 3x5, add between 1-5lbs from previous weight
Rest 5-10 minutes
9 dumbbell snatches each arm (35lbs, 55lbs)
15 double-unders
Max rounds in 12 minutes