Gymnastics 01-20-20
Monday
Skill: Kipping
Workout: 7 Minutes of
5-10 Toes to Bar
30 Double Unders
Rest 2 Minutes
7 Minutes of
5-10 Pull-Ups
15 Air Squats
Olympic Weightlifting 01-22-20
Power Snatch + Push Press + Overhead Squat (3+3+3)
60% - 65% - 70%
Squat Snatch
65% x 3, 70% x 3, 75% x 3
15 Minutes, Every Minute on the Minute
1 Squat Snatch + 1 Overhead Squat
Snatch Grip RDL 3 x 5 @ 100% w/ 3 second pause at knee
Barbell 01-19-20
Monday
Warm-Up: 3 x 30m Filly Farmers, 10 T Push-Ups, 10 Pull-Ups or RR
3-1-3-1-3 Wide Grip Bench
5 x 2 Pull-Up & 8 Bicep Curl
5 x 2 Ring Dip & 8 Skull Crusher
Tuesday
Squat & Pull Night
3 x 3 Back Squat
Superset: 3 x 5 Pause Back Squat & 12 Single Arm DB Row
Superset: 3 x 8ea Front Rack Step Back Lunge & 12 Pull-Ups
Superset: 3 x 12 Single Leg Glute Bridge & 15 Ring Rows
Thursday
Hinge & Press Night
3 x 3 Deadlift
Superset: 3 x 5 Pause DL & 12 DB Bench Press
Superset: 3 x 8 Single Leg RDL & 8 Bench Press
Superset: 3 x 10 Banded Hip Thrust & 12 DB Z-Press
Workout of the Day 01-19-20
Strength:
Bench Press 20-15-12
Conditioning / Competitor:
"Partner I Go, You Go, Alternate Movements
8 Total Rounds
8 DBall Cleans 70/50 (100/70)
16 Single Arm Hang Snatch 40/30 (60/45)
8 Knee Tucks (Toes to Bar)
16 PVC Jump Overs 24/20 (30/24)
8 Hand Release Push-Ups (Handstand Push-Ups)
Workout of the Day 01-18-20
Partner 'Manion"
7 Rounds
400m Run, together
29 Back Squats 95/65 (135/95)
Workout of the Day 01-17-20
Conditioning / Competitor:
2 Rounds of:
8 Minutes
15 Box Jumps 20/16 (24/20)
400 Meter Row
Rest 2:00
8 Minutes
2 Turkish Get-Up per side 25/15 (35/25)
0.5/0.6 Mile Bike
Rest 2:00
Workout of the Day 01-16-20
Strength:
Sumo Deadlift 20-15-12
Conditioning:
3 Rounds
1-2 Rope Climbs
300 Meter Row
1:00 Plank
Competitor:
10 Rope Climbs
1500 Meter Row
Workout of the Day 01-15-20
Conditioning:
30 Minutes, Every Minute on the Minute
M1. 5 Hang Power Clean and Push Press
M2. 8 Wallballs + 8 Push-Ups
M3. 0:50 Run
Competitor:
30 Minutes, Every Minute on the Minute
M1. 3 Power Clean and Push Jerk
M2. 12 Wallballs + 12 Push-Ups
M3. 200 Meter Run
Workout of the Day 01-14-20
Strength:
Pull-Up 20-15-12
Conditioning / Competitor:
3 Rounds
50 Meter Suitcase Carry ea. G/Y (R/G)
:30 Handstand Hold (Freestanding)
200 Single Unders (100 Doubles)