Workout of the Day 01-01-21
Conditioning
20 Minutes share w/ Partner
21 DBall Cleans 70/50
20 Calorie Bike
21 Knee Tucks
Rest 2:00
20 Minutes share w/ Partner
21 Hang Power Snatch 75/55
20 Calorie Row
21 Burpees
Competitor
20 Minutes share w/ Partner
21 DBall Cleans 100/70
20 Calorie Bike
21 Toes to Bar
Rest 2:00
20 Minutes share w/ Partner
21 Hang Power Snatch 95/65
20 Calorie Row
21 Burpees over Rower
Workout of the day: 12/31/20
Strength:
3RM Pause Back Squat 2211 Tempo
Conditioning:
3 Sets of
3 Rounds:
5 Supine Toes to Bar
7 American KB Swings 1.5/1 pood
9/7 Cal Bike or Row
*Rest/walk 2:00 after each set
Competitor:
3 Rounds:
15 Toes to Bar
21 American KB swings 2/1.5 pood
27/21 Cal Bike
Rest/walk 2:00
Post Results to Zen Planner.
Workout of the Day 12-31-20
Strength
One Rep Max Back Squat
Conditioning
4 Rounds
20 Medicine Ball Cleans
150 Meter Run
Competitor
"Karen"
150 Wallballs for Time 20/14
Workout of the day: 12/30/20
Strength:
Find 1RM Clean
Conditioning:
18-14-10-6
Hang Power Clean 95/65#
Burpee Step Up OR Burpee
Competitor:
18-14-10-6
Power Clean 155/105#
Burpee Box Jump Over 24/20"
Post Results to Zen Planner.
Workout of the Day 12-30-20
Strength
10:00 Every Minute on the Minute
3 Power Clean
Conditioning
10-9-8-7-6-5-4-3-2-1
Barbell Power Clean 115/75#
*3Turkish Sit Up ea. between each set Y/B
Competitor
10-9-8-7-6-5-4-3-2-1
Barbell Power Clean 185/125#
*1Turkish Get Up ea. b/w each set G/Y
Workout of the Day 12-29-20
Strength
3 x 8-10ea Dual KBFront Rack Split Squat
3 x 20 Leg Lifts Over KB
3 x 12-15 Dual KB Pendlay Row
15:00 to Complete
Conditioning
15AMRAP
200 Meter Run
20 Dual KB Sumo DL G/Y
20 Box Push-Ups
Competitor
15AMRAP
200 Meter Run
20 Dual KB Sumo DL R/G
20 KB Push-Ups
Workout of the day: 12/29/20
Conditioning:
Partner "Matthew Shepard"
10 Rounds for Time
12 Front Squats 75/55#
9 Feet Elevated Ring Rows
8 Push-Ups or Box Push Ups
Competitor:
Partner "Matthew Shepard"
10 Rounds for Time
12 Front Squats 135/95#
9 Weighted Pull-Ups 35/25#
8 Handstand Push-Ups
*Split the Work However You Choose
Post Results to Zen Planner.
Olympic Weightlifting 12-30-20
Wednesday
Hang clean
60% 1x4
70% 2x4
80% 2x3
1 hang clean + 1 clean + 1 jerk
60% 1x1
70% 2x1
75% 2x1
80% 3x1
Finisher:
build to a high box jump
Barbell 12-27-20
Monday
Bench Press 5 x 3
Superset: 3 x 15 Close Grip Bench, 8 Heavy DB Curls
Superset: 3 x 5 Heavy Bent Over Row, 8ea Single Arm DB Hi-Pull
Tuesday
3 x 8 Back Squat @ 3030
3 x 8ea Rear Foot Elevated Dual KB Front Rack Split Squat
3 x 8 Front Squat @ 3030
3 x 20 RDL
Thursday
10 x 1 Heavy Deadlift, Happy New Year!