Workout of the Day 08-21-17
Workout of the Day 08-21-17
Strength
3 Deadlifts + 2 Hang Power Cleans + 1 Jerk
5 sets, Rest 2 minutes Between Sets
Conditioning
4 Rounds
500 Meter Row
8 Burpees over Rower
12 Single Arm Dumbbell Snatch, Heavy
2 Minute Rest
*Increase row pace each round
Please Post Results to TRIIB.
Barbell 08-21-17
Barbell 08-21-17
Tuesday
Front Squat 5 x 1 +1, 30 seconds between reps, 2-5 minutes between sets
Superset: Sumo RDL 5 x 5
Seated Banded Hamstring Curl 5 x 10ea
Finisher: Heavy Front Rack Carry 4 x Gym Length
Thursday
Back Squat 5 x 3
Sumo Deadlift 8 x 3
Superset: 3 x Max Time Top of DL Hold, 60% 1RM
3 x 10ea Split Stand Dumbbell RDL
Day Three
5 x AMRAP Bench Press, 60% 1RM
Superset with 20 Banded Pull Aparts
5 x AMRAP Bent Over Row, Same weight
Superset with 10 Plyo Pushups
Olympic Weightlifting 08-21-17
Olympic Weightlifting 08-21-17
Tuesday
Power Snatch
Clean + Clean & Jerk
Day Three
Snatch Pull + High Hang Snatch
Clean Pull + Power Clean & Jerk
Sunday
Snatch Double
Clean & Jerk + Jerk
Endurance 08-24-17
Endurance 08-24-17
Dynamic Ladder
600 Meter Run
200 Meter Run
800 Meter Run
400 Meter Run
1000 Meter Run
400 Meter Run
1200 Meter Run
Work to rest 1:1 for all intervals. Scale distances as needed.
Rock Your Body 08-21-17
Rock Your Body 08-21-17
8 Rounds
20 Seconds On, 30 Seconds Off
Kettlebell Deadlifts
Dumbbell Presses
Kettlebell Squats