Workout of the Day 04-05-17
Workout of the Day 04-05-17
Strength
Weighted Pull-Up 3-2-1-1-1
Weighted Dip 5-5-5-5-5
Conditioning
3 Minute Max Calorie Bike, then:
3 Rounds
21 Kettlebell Swing 1.5/1 pood
12 Pull-Ups
Please Post Results to TRIIB.
Workout of the Day 04-04-17
Workout of the Day 04-04-17
5 Rounds
Every Other 2 Minutes:
300/250 Meter Row
Max Reps Thruster 135/95
Please Post Results to TRIIB.
Strength and Skill 04-03-17
Strength and Skill 04-03-17
Day One
5x 10 Ring Rows
10 x 6 Seconds of Pullup holds with overhead grip
Grip:
3 x pvc pipe forearm twists
5 x behind the back barbell wrist curls
EMOM 1-3 strict pull-ups or seated pull ups for 5 Min
Scaling option here
Day Two
4 x 8 reps each arm dumbbell row -
6 x 5 reps of 3-count Pullup Negatives
Grip:
3 x pvc/band/kb roll ups
5 x 25 ft Farmers carry
Day Three
10 x 8 seconds of pullup holds with overhead grip
4 x 8 reps each arm of dumbbell row (go heavier than last time)
EMOM 1-3 strict pull-ups or seated pull ups for 7 Min
Core:
15 V ups
15 x Hollow ups
15 x Arch ups
Strength and Oly: Please find additional strength and oly work on their respective blog posts
Workout of the Day 03-27-17 Copy
Workout of the Day 03-27-17
3 Cycles of the Following:
3 Rounds for Time
5 Power Clean 135/95
5 Front Squats
5 Push Jerks
10 Pull Ups
*Rest 2 minutes between each 3 round cycle.
Please Post Results to TRIIB.
Olympic Weightlifting 04-03-17
Olympic Weightlifting 04-03-17
Tuesday
Pull + Snatch + Hang Snatch
Clean Doubles
Sunday
Power Snatch
Power Clean and Jerk
Day Three
Pause (3 sec at knee) Snatch
Clean Pull to the Knee + Clean
Barbell 04-03-17
Barbell 04-03-17
Tuesday
Back Squat 4 x 6 75%
Deadlift 4 x 4 85%
Thursday
Deadlift 70% x 5, 75% x 4, 80% x 3, 85% x 2, 90% x 1
Deadlift Establish 1RM
Finisher / Accessory Work
Day Three
Superset:
Bench Press 5 x 5 70% 1RM
Bent Over Barbell Row, same weight as Bench
Rock Your Body 04-03-17
Rock Your Body 04-03-17
Kettlebell Squats & Burpees
Kettlebell Swings, Rotation Push-Ups, Gorilla Squats
Kettlebell Walks, Rows, Burpees, Thrusters, Corner Run
Workout of the Day 04-03-17
Workout of the Day 04-03-17
Skill/Strength
Muscle Snatch 5 x 1
Snatch Pull 5 x 3
Conditioning
4 Rounds
40 Sit Ups
20 Power Snatch 75/55
Please Post Results to TRIIB.
Workout of the Day 04-02-17
Workout of the Day 04-02-17
Strength:
20 minutes to establish 1RM Clean and Jerk
Conditioning:
AMRAP 20
Teams of 3
P1: 400 Meter run (timekeeper)
P2 + P3: Push the sled as far as possible until P1 returns
Score = Distance sled was pushed
Please Post Results to TRIIB.