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