Barbell 01-07-18
Barbell 01-07-18
Monday
SuperSet 1: 5 x 12 Bench Press & DB Power Clean
Superset 2: 4 x 10 Lat Pullover + CGBench
Superset 3: 3 x 20 Dips, Face Pulls, Push-Ups
Tuesday
Back Squat 10E2MOM, 2 x 10, 8, 6, 4, 2
Deadlift 10EMOM 1 Rep, building up to 95%
Stiff Leg Deadlift 3 x 8
Snatch Grip RDL 3 x 8
Thursday
Front Squat 10E2MOM, 2 x 10, 8, 6, 4, 2
Sumo Deadlift 10EMOM 1 Rep, building up to 95%
DB Front Rack Lunge + 2 DB DL 3 x Gym Length
Workout of the Day 01-08-18
Workout of the Day 01-08-18
Strength
5-4-3-2
Back Squat 21X1
Pull-Up
Rest as needed between sets
Conditioning
12 Minutes
Minutes 1-4
3 Wall Balls 20/14
3 Pull Ups
3 Box Jump Step Down 24/20
Minutes 5-8
6 Wall Balls
6 Pull Ups
6 BJSD
Minutes 9-12
9 Wall balls
9 Pull Ups
9 BJSD
Please Post Results to TRIIB.
Workout of the Day 01-08-19
Workout of the Day 01-08-19
Strength
Hang Power Snatch 5 x 5
Conditioning
Partners, Share as Desired, 20 Minutes
100 Double Unders
100 Wallballs 14/10#
75 Double Unders
75 Hanging Knee Tucks
50 Double Unders
50 Hang Power Snatch 75/55
Competitor
Partners, Share as Desired, 20 Minutes
100 Double Unders
100 Wallballs 20/14#
75 Double Unders
75 Toes to Bar
50 Double Unders
50 Hang Power Snatch 95/65
Please Post Results to TRIIB.
Olympic Weightlifting 01-07-18
Olympic Weightlifting 01-07-18
Tuesday
Snatch Lift Off + Power Snatch + Overhead Squat
Clean Lift Off + Clean + Jerk
5 Second Eccentrics at moderate loading
Day Two
Snatch + Power Snatch
Power Clean + Clean
Workout of the Day 01-07-18
Workout of the Day 01-07-18
Strength
4 Sets
6-8 Split Stance RDL 2111
1:00 Rest
6-8 Dumbbell Bench with Glute Bridge 30X0
1:00 Rest
Conditioning
4 Sets
0:45 10 Wallballs + 10 Toes to Bar
0:15 Rest
0:45 10 Deadlift + 10 Push-Ups
0:15 Rest
0:45 Calorie Row
1:15 Rest
*consistency from round to round
Please Post Results to TRIIB.
Workout of the Day 01-06-18
Workout of the Day 01-06-18
Strength/Skill
10 Minutes
Push Press + Push Jerk + Split Jerk
*Focus on technique
Conditioning
5 Rounds Each
Partner 1: 200 Meter Run
Partner 2: Wall Sit
10 Minutes with a Partner:
10 Alternating Box Jumps
12 Burpee Over Partner (partner performs 2 burpees)
14 Alternating Slam Balls
*Alternate every rep except burpees which is every 2 reps
Please Post Results to TRIIB.
Workout of the Day 01-05-18
Workout of the Day 01-05-18
Conditioning
9 Minutes of
500 Meter Row
10 Power Cleans 135/95
3 Minute Rest
9 Minutes of
400 Meter Run (50 Single Unders + 15 Sprawls)
15 Dips (Handstand Push-Ups)
3 Minute Rest
9 Minutes of
15/12 Calorie Bike
20 Air Squats
20 Hollow Rocks (GHD)
Please Post Results to TRIIB.
Workout of the Day 01-04-18
Workout of the Day 01-04-18
Strength
4 Sets
6-8 Front foot elevated split squat 3111
1:00 Rest
6-8 Single Arm Dumbbell Row
1:00 Rest
Conditioning
18 Minutes
3 Left Turkish Get-Ups
3 Right Turkish Get-Ups
10 Pull-Ups
15 Calorie Row
35 Double Unders
Please Post Results to TRIIB.
Workout of the Day 01-03-18
Workout of the Day 01-03-18
Strength
5 Sets
6-8 Handstand Push-Ups
0:30 Rest
0:45 Jump Rope
1:00 Rest
Conditioning
4 Sprint Sets
100 Meter Run
9 Hang Power Cleans
9 Slam Balls
150/100 Meter Row
3 Minute Rest/Walk
Please Post Results to TRIIB.
Workout of the Day 01-02-18
Workout of the Day 01-02-18
Strength/Skill
2 Power Snatch + 2 Hang Power Snatch
3 Tall Box Jumps between sets
20 minutes to practice and build
Conditioning
4 Rounds
3 Minutes
3 Muscle Snatch 75/55
5 Burpees
7 Hand Release Push-Ups
1 Minute Rest
*Goal is to increase output round over round
Please Post Results to TRIIB.