Barbell 09-24-18
Barbell 09-24-18
Monday
Superset 1: 3 x 12 Close Grip Bench Press & Chin-Up 20X1
Superset 2: 3 x 10 DB Bench Press & DB Muscle Clean
Superset 3: 3 x 8 Ring Row 2121, 10 Dip 2121, 20 Pull Aparts
Finishers
Tuesday
Back Squat 10EMOM 4 Back Squats @ 74%
Back Squat 1 x 20
Deficit RDL 3 x 15
350 Walking Lunges
Thursday
8E2MOM 5 Front Squats
20E2MOM 3 Deadlift, building
Bi-Polar Staggered Stance GM 3 x 8ea
350 Walking Lunges
Endurance 09-24-18
Endurance 09-24-18
Monday
4 x 6 Minute Run at Consistent Pace
3 Minute rest between runs
Olympic Weightlifting 09-25-18
Olympic Weightlifting 09-25-18
Tuesday
7 Singles at 80%
Snatch Pull + Snatch + Overhead Squat
Clean Pull + Clean + Front Squat + Jerk
Workout of the Day 09-24-18
Workout of the Day 09-24-18
Strength
3 Hang Power Clean + 3 Power Clean
3 x 10 Half Kneeling Filly Press
Conditioning
5 Rounds:
1 Minute Bike (hard effort)
1 Minute Rest
30 Seconds AB-Mat sit ups (steady + fast)
30 Seconds Box jumps (steady + fast)
1 Minute Rest
Please Post Results to TRIIB.
Workout of the Day 09-23-18
Workout of the Day 09-23-18
Strength
3 Sets
10 Dual DB Bent Over Row 2112
:30 L-Sit over KBell
Conditioning
12 Minutes (I go, You go)
6 Back Squats (heavy)
6 Pull-Ups + 6 Weighted Sit-Ups (6 Bar Muscle-Ups)
Please Post Results to TRIIB.
Workout of the Day 09-22-18
Workout of the Day 09-22-18
Conditioning
12-9-6
Push Jerk (challenging unbroken)
Bar Facing Burpee
Rest 4:00
15-12-9
Hang Power Clean
Burpee Over Bar
Rest 4:00
3 Rounds
15 Deadlift
9 Burpee
Please Post Results to TRIIB.
Workout of the Day 09-21-18
Workout of the Day 09-21-18
Strength
4 Sets
8 Front / OH Squat 21X1
Max Time Ring Archer Hold, each
Conditioning
2 Rounds
9 Minutes, 2 Minutes between
400 Meter Run
5 Barbell Hi Pull 31X1
5 Shrimp Squats each, 30X1
Please Post Results to TRIIB.
Workout of the Day 09-20-18
Workout of the Day 09-20-18
Strength & Conditioning
4-5 Sets
8 Push Press 30X1
12 Ring Pull-Ups 21X1
10 Cuban Press, LIGHT
100 Meter Farmers Carry
Please Post Results to TRIIB.
Workout of the Day 09-19-18
Workout of the Day 09-19-18
"Irvine"
400 Meter Run
23 Push-Ups
53 Goblet Squats (53/35 lb)
400 Meter Run
23 Push-Ups
53 Kettlebell Swings (53/35 lb)
400 Meter Run
Milwaukee Police Officer Charles Irvine Jr. was killed when the squad car he was in flipped during a pursuit on June 7, 2018. His badge number was 2353.
Workout of the Day 09-18-18
Workout of the Day 09-18-18
Strength
6 Rep Max Hang Power Clean
Conditioning
8 x 300 Meter Row
1:1 Work:Rest
Please Post Results to TRIIB.