Workout of the Day 01-01-18
Workout of the Day 01-01-18
Happy New Year!
Strength
4 Sets, 6-8 Reps, 20X1 Tempo
Back Squat
1:00 Rest
Strict Pull-Up
1:30 Rest
Conditioning
18 Minutes, Every Minute
Minute 1: 10 Jumping Lunges
Minute 2: 40 Meter Heavy Farmers Carry
Minute 3: 30 Second Row, Hard Effort
Please Post Results to TRIIB.
Barbell 01-01-18
Barbell 01-01-18
Add 5-10 pounds from last week
Monday
No Class - but establish a 1RM bench and 1RM pull-up. We will use percentages of these going forward.
Tuesday
Back Squat 5 x 10
High Box Squat 4 x 3
Deficit Deadlift 3 x 8
Rev Hyper and Glute Ham Raises
Thursday
Back Squat 5 x 5
Banded Deadlift 5 x 3
Single Leg RDl 3 x 10
SA Front Rack Lunge 3 x 10ea
Rock Your Body 01-01-18
Rock Your Body 01-01-18
Ascending and Descending
10 Heavy Swings , 10 Medium, 10 Light
5 Minute EMOM
10/10 Single Arm Snatches, Starting with Heaviest
Olympic Weightlifting 01-01-18
Olympic Weightlifting 01-01-18
Tuesday
Power Snatch
Power Clean & Jerk
Day Three
Snatch
Clean & Jerk
Sunday
Snatch + Overhead Squat
Jerks from the rack
Workout of the Day 12-31-17
Workout of the Day 12-31-17
Strength/Skill
4 Sets
6-8 Strict Handstand Push-Up
1:00 Rest
1:00 Jump Rope
1:00 Rest
Conditioning
5 Sprint Sets
100 Meter Run
10 Push Press 95/65
10 Kettlebell Swings 1.5/1
150 Meter Row
3 Minute Rest Walk
Please Post Results to TRIIB.
Workout of the Day 12-30-17
Workout of the Day 12-30-17
Strength
5 x 3 Power Clean
Not touch and go
Conditioning
3 Rounds
5 Minutes
200 Meter Run Buy-In, Then as Many Rounds as Possible
3 Power Clean 135/95
6 Burpees
9 Air Squats
Rest 2 Minutes
*Goal is to increase pace over rounds
Please Post Results to TRIIB.
Workout of the Day 12-29-17
Workout of the Day 12-29-17
Strength
5 Sets
3-4, 1 + 1/4 Front Squat
1:30 Rest
8-10 Dual DB Prone Row (Pendlay) @ 21X1
2:00 Rest
Conditioning
10 Rounds with a Partner
12/9 Calorie Row
12 Wall balls
12 Unbroken Dual KB Clean
*Partners take turns alternating movements. Ten total rounds
Please Post Results to TRIIB.
Workout of the Day 12-28-17
Workout of the Day 12-28-17
Strength
4 Sets
4-6 Sumo Deadlift @ 4111
1:00 Rest
6-8 Seated Single Arm Press per arm @ 2112
1:00 Rest
Conditioning
4 Rounds, 0:15 transitions
0:45 5 Deadlift + 5 Hang Power Clean + 5 Push Press 95/65lbs
0:45 Burpee Box Jump Over 24/20
0:45 Double Unders
1:15 Rest
*Goal is consistent scores
Please Post Results to TRIIB.
Workout of the Day 12-27-17
Workout of the Day 12-27-17
Strength/Skill
10 Minutes, Every Minute
Push Jerk + Split Jerk
Conditioning
10 Minutes
Odd: 5 Squat Clean Thrusters
Even: 8-10 Bent Over Row
Then,
10 Minutes
Odd: 20 Air Squats (Jumping)
Even: 8-12 Toes to Bar (Bar Muscle-Ups)
Please Post Results to TRIIB.
Workout of the Day 12-26-17
Workout of the Day 12-26-17
Strength
3-3-2-2-1-1
Back Squat
Pull-Up
*Build up to 90%. Focus on form.
Conditioning
10 Minutes
10AMRAP
3-6-9-12...etc.
Wall Balls
Pull Ups (C2B)
*100 Meter Run to start each round
Please Post Results to TRIIB.