Workout of the day: 12/1/20
Strength:
3 Rounds:
10/leg Barbell Front Rack Step Ups
+
12 DB Alternating Top Down Bent Row
:60 rest
Conditioning:
2 Rounds:
3EMOM
10/8 Cal Bike
5EMOM
6-8 DB Front Squat 25/15# + 6-8 Bent Row 25/15#
Competitor:
2 Rounds:
3EMOM
15/12 Cal Row
5EMOM
8 Front Squat 95/65# + 8 Bent Row 95/65#
Post Results to Zen Planner
Workout of the Day 12-01-20
Strength
3 x 12 Goblet Cossack Lunge
Conditioning
10:00
400 Meter Suitcase Carry G/Y, R/G
As Many Rounds as Possible
10 Step-Ups 40/30, 50/35 (dual dumbbell)
0:30 Weighted Hollow Hold
50 Jump Rope / Double Unders
then,
10:00
400 Meter Suitcase Carry
As Many Rounds as Possible
20 Step Back Lunges (dual dumbbell)
0:20 Side Plank ea.
50 Jump Rope / Double Unders
Workout of the day: 11/30/20
Strength:
3 x 6 Push Press
OR
4 x 3 Push Jerk
Conditioning:
3-4 Rounds:
10 Box Dips OR Box Push Ups
10 Toes to Hands
10 Single Arm Hang Clean and Jerk R Arm 30/20#
10 Toes to Hands
10 Single Arm Hang Clean and Jerk L Arm 30/20#
10 Toes to Hands
:60 Rest
Competitor:
3-4 Rounds:
10 Strict Ring Dips
5 Toes to Bar
10 Single Arm Hang Clean and Jerk R Arm 55/40#
5 Toes to Bar
10 Single Arm Hang Clean and Jerk L Arm 55/40#
5 Toes to Bar
:60 Rest
Post Results to Zen Planner
Workout of the Day 11-30-20
Strength
12-10-8 Back Squat @ 30X1
Conditioning
5 Rounds
8 Dual Dumbbell Squats 40/30
12 Alternating Single Arm Push Press
200 Meter Run
Competitor
40 Dual Kettlebell Squat G/Y
60 Alternating Single Arm Push Press
1000 Meter Run
Endurance 11-30-20
Monday
3 Rounds
200 jog, slow
400 run, fast
200 jog, slow
400 run, fast
200 jog, slow
600 run, fast
Workout of the Day 12-03-20
Strength
12 Minutes, Every 1:00 complete
3 Position Power Snatch or Clean
Conditioning
8 Rounds
Every 2:00 Complete
200-300 Meter Run
3-5 Power Snatch or Clean 95/65
Competitor
8 Rounds, 16:00 Cap
300 Meter Run
3 Power Snatch 135/95
Workout of the Day 12-05-20
Conditioning
Partner Workout 40:00 time cap
800 Meter Run, together
50 Bent Over Row / Ring Row / Pull-Ups
50 Push-Ups (Box) / Handstand Push-Ups
50 Sit-Ups / Knee Tucks
50 Sprawl / Burpees
600 Meter Run, together
40-40-40-40
400 Meter Run, together
30-30-30-30
200 Meter Run, together
Olympic Weightlifting 12-02-20
Wednesday
4 Position Snatch w/3 sec pause at each position
build to 65% 3x3
Power Snatch + Snatch Push Press
60% 1x(3+3)
65% 1x(3+3)
70% 3x(3+3)
Snatch Pulls
95% 1x3
105% 2x3
Barbell 11-29-20
Upper Body Option
Warm-Up: 3 x 10 Pause DB Bench & DB Bent Over Row
3 x 12 Wide Grip Pause Bench
3 x 15 Lat Pull Over
3 x 15 Skull Crusher
Superset: 3 x 20 Ring Rows & 20 DB Push-Ups
Tuesday
1&1/4 Back Squat, 5 x 5
3 x :30 L-Hang
3 x 10 Hip Thrust
Superset: 3 x 20 Front Rack Lunges & 20 DB RDL
Thursday
3 x 10 Pause Deadlift
3 x 5 Deadlift
3 x 3 x :30 Superperson Hold
Finisher: 100 Deficit Dual KB Sumo DL
Every Drop = 15 Plank Crunches on Sliders
Workout of the Day 12-06-20
Strength
12-10-8 Bench Press @ 30X1
Conditioning
20 Minutes, Every Minute
M1: 16 Alternating Dumbbell Bench Press 40/30
M2: 0:30 Tuck-Sit
M3: 20 Dual Pendlay Row Y/B, G/Y
M4: 100 Meter Front Rack Carry
M5: Rest