Workout of the Day 01-27-20
Strength
Front Squat 12-10-8
Conditioning
10 Minutes, As Many Rounds as Possible
10ea Single Arm Overhead Lunges 35/25
10 Push-Ups
10 Thrusters 65/45
Competitor
10 Minutes, As Many Rounds as Possible
50 Single Arm Overhead Lunges 50/35
40 Push-Ups
30 Thrusters 75/55
Gymnastics 01-27-20
Monday
Skill: Kipping Handstand Push-Up
20 Minutes, Every Minute on the Minute
:20-30 HS hold
:20 Hollow Hold
3-7 Handstand Push-Ups
8-5 Calorie Bike
Barbell 01-26-20
Monday
Warm-Up: 3 x 30m Filly Farmers, 10 T Push-Ups, 10 Pull-Ups or RR
3-2-1-3-2-1 Wide Grip Bench
3 x 5 Banded Bench + 2 Pull-Ups + 6-8 Heavy Curls
5 x 2 Ring Dip & 8 Skull Crusher
Tuesday
Squat & Pull Night
3 x 3 Back Squat, heavier than last week
Superset 3 x 5: 1 & 1/4 Back Squat, 12 Single Arm DB Row
Superset 3 x 8ea Front Rack Step Back Lunge, 12 Strict Pull-Ups
Superset: 3 x 30 Frog Pumps, 15 Ring Rows
Thursday
Hinge & Press Night
3 x 3 Deadlift
Superset: 3 x 5 Deficit DL & 10 DB Bench Press
Superset: 3 x 8 Single Leg Barbell RDL & 8 Incline DB Press
Superset: 3 x 10 Banded Hip Thrust & 12 DB Z-Press
Olympic Weightlifting 01-29-20
Wednesday
Squat Clean x 3, 60%, 65%, 70%
Split Jerk x 3, 60%, 65%, 70%
16 Minutes, Every 2:00 Complete
2 Squat Cleans + 2 Split Jerks
3 Sets of 7 Weighted Back Extensions w/ 10 Second Pause @ Neutral
