This is how explosive I want you to be. Watch the 315 sets. Same explosiveness on the later reps, it just looks slower b/c it's 800 freakin' pounds. (And by explosive I mean body mechanics and spontaneous yelling). Some NSFW language. PS the stuff he's smelling before the lift starting around 1:04 is ammonia. 

Oh, and just in case you were thinking about how much better at bodyweight/gymnastics stuff you are than that crazy meathead above, HA, think again. Johanna Quaas is 86 years old, and has had better body control than you for longer than you've been alive. You have NOTHING. 

A PSA (pdf) for the coming onslaught. 
Saturday
DE Squat/Deadlift
Get a lighter wallball than normal and hit 12 feet with a jump at the top of your throw. 3x12. Squat box jumps 2x20

Box squat 2x2, 1x2, 1x2, 1x2, 8x2. Rest 1 min between sets. Get heavier than last week. 
Sumo deadlifts at 60% of 1RM (take 1RM of conventional if no sumo max known), 10 sets of 3 singles
4 sets of 10 GHR, GHD, Reverse hyper




Sunday
DE Bench
Light shoulder raises to the front, side and rear, as well as some light triceps extension or pushdown movements.

Close grip bench 2x5, 1x3, 1x3, 1x3, 8x3. Rest 1 min between sets. Get heavier than last weekPylo pushups, member's choice

MEB

WU: 3-10 burpee box jumps, 2 sets of max reps pullups, 2 sets of max reps chinups, 2 sets of max reps mixed grip. See if you can get more than last time. 

Mob: Lax ball to pecs, triceps and traps


WOD: Normal bench 2x5, 2x5, 1x3, 1x3, 1x3, 1s until max. 


Supp: tricep pulldowns x 100, banded pull aparts x 100 (front and back)

ME Squat/Deadlift

My life is a lie. I should just give up now. 

WU: Sleds and butchers 3 trips down and back
Mob: trainer's choice

WOD: Squat with heavier bands than the previous 2 weeks, find your 1RM. Then take 80% and do as many reps as possible (1 set). Then take bands off and do as many reps as possible (1 set).

Supp: GHD/GHR/Reverse hyper 6 sets of 6

Saturday 9am Uptown
Is this some of you?

DE Squat
WU: Sleds and butcher

WOD: Box squat 2x2, 1x2, 1x2, 1x2, 8x2. Rest 1 min between sets. Get heavier than last week. 
Sumo deadlifts at 55% of 1RM (take 1RM of conventional if no sumo max known), 10 sets of 3 singles

Supp: 4 sets of 10 GHR, GHD, Reverse hyper


Sunday  2pm Midcity

DE Bench
WU: Banded shoulder raises to the front and side, triceps extension and tricep pushdown movements. 

WOD: Close grip bench 2x5, 1x3, 1x3, 1x3, 8x3. Rest 1 min between sets. Get heavier than last week

Supp: Pushup holds at bottom (2 second count) 3x60% of max reps of pushups. 

MEB
WU: 3-10 burpee box jumps, 2 sets of max reps pullups, 2 sets of max reps chinups, 2 sets of max reps mixed grip

Mob: trainer's choice

WOD: Z press 2x5, 2x5, 1x3, 1x3, 1x3, 1s until max. 

Supp: tricep pulldowns x 100, banded pull aparts x 100 (front and back)

Max effort squat: 504 Mondays at 7pm OR NOLA Tuesday 7:30pm
Max effort bench: 504 Wednesday at 6pm OR NOLA Friday 5:30 pm 
Dynamic effort squat: NOLA Saturday 9am 
Dynamic effort bench: 504 Sunday 2pm 

Pick one location/time for each of the 4 days per week. 
Next Powerlifting Fundamentals: Sunday April 1st at 1pm at 504 or Monday April 2nd at 6pm at 504. 


ME Squat/Deadlift
WU: Sleds and butchers 3 trips down and back

WOD: Wide squat with bands, find your 1RM. Then take 80% and do as many reps as possible (1 set). Then take bands off and do as many reps as possible (1 set).

Supp: GHD/GHR/Reverse hyper 6 sets of 6

Saturday:
WU: Sleds and butcher
Mob: Individual

WOD: Box squat 2x2, 1x2, 1x2, 1x2, 8x2. Rest 1 min between sets. 
Sumo deadlifts at 50% of 1RM (take 1RM of conventional if no sumo max known) 10 sets of 3 singles

Supp: 4 sets of 10 GHR, GHD, Reverse hyper



Sunday:
WU: Banded shoulder raises to the front and side. as well as some banded triceps pushdowns and pullaparts.

Mob: Individual 

Complex B 4x5 w/90sec rest in between
Romanian Deadlift
Hang Clean + Front Squat + Push Press (like a thruster)
Reverse Lunge (alternate legs, bar is on your back)

WOD: Close grip bench 2x5, 1x3, 1x3, 1x3, 8x3. Rest 1 min between sets.Supp: Pushup "walking" rows w/dumbbells. Spiderman-like. 3 sets of 8 rows. 

Squatting deeper means you jump higher (abstract). 

ME Bench

WU: Banded pushups, elevated pushups, decline pushups, parallette pushups, pylo pushups. Get in 3x10 of your choice.

4x5 w/90sec rest in between: 
Complex 1 65/45:
Bent Over Barbell Row
Hang Clean
Thruster
Jump Squat (bar on back)
Good Morning

Mob: individual, but default is lax ball + upper body

WOD:
Floor press 2x5, 2x5, 1x3, 1x3, 1x3, 1s until max. Legs straight

Supp:
Spider walks for 2 sets of 2 minutes. If time, butchers. Not like you have other things to do on a Friday night. 

WOD:
3 rounds: 30 Good mornings w/band
30 right lateral side step w/band, 30 left side step w/band

Mob:
Wall stretch + other stretches. Reverse Hyper if necessary (i.e. you did Monday's WOD)

WOD:
Squat with bands, find your 1RM. Then take 80% and do as many reps as possible (1 set). Then take bands off and do as many reps as possible (1 set).

Supp:
Butcher: 1 trip every minute on the minute for 15 total trips
GHD/GHR/Reverse hyper 6 sets of 6

DEB 
Daylight savings! 

Problems with squats? 

Things are going to be a little different today (and during the Open anyway).


WU: sleds and butchers! On the butchers, try the front part (the low part) this time. Go lighter if necessary.

Mob: skin the cat
overhead stretches

WOD: 
5-5-5 DB shoulder press. Get that moving, esp if you did 12.3 yesterday
5-5-5 DB rolling tricep extension
5-5-5 DB Tate press 
5-5-5 DB manmakers 

Explosive pushups3x10 Either: clapping (get the most claps!), plate, diamond, 1 arm, your choice on variation.  

Then stretchy with Liz