Workout of the day: 1/6/21
Conditioning:
E5MOM x 5 Rounds:
400M Run
10 D Ball Cleans 70/50#
15 Sit Ups
20-30 Air Squats
Competitor:
E5MOM x 5 Rounds:
400M Run
10 D Ball Cleans 100/70#
15 V-Ups or Toes to Bar
30 Air Squats
Post Results to Zen Planner
Workout of the Day 01-05-21
Strength
3 x 8-10ea Shrimp Squats
3 x :30ea Banded Single Arm Farmers
3 x 8ea Gorilla Row
Conditioning
4 Rounds
300 Meter Run
20 Dual Dumbbell Step-Ups 35/25
Competitor
40 Dual Dumbbell Step-Ups 60/40
1 Mile Run
40 Dual Dumbbell Step-Ups
Workout of the day: 1/5/21
Strength:
3 Sets:
12 Sumo Deadlift +
12/side SA DB Strict Press
Conditioning:
5 Rounds:
10 Tuck Jumps + 100 Single Unders
20 American KB Swings 1/.75 pood
Competitor:
5 Rounds:
50 Double Unders
20 American KB Swings 1.5/1 pood
Post Results to Zen Planner
Barbell 01-03-21
Monday
Warm-Up: 3 Rounds 20 Push-Ups & 20 Banded Pull Aparts
10-9-8-7-6-5 Bench Press
Superset: 3 x 15 Bench Press & DB Curl
Superset 3 x 12 Strict Press & Bent Over Row
Tuesday
2-4-6-8-10-12-14-16--18-20 Back Squat *same weight throughout
Finisher = 5 Rounds
40 Walking Lunges
20 Hanging Leg Raises
Thursday
Deadlift Establish 1RM
3 x 12 Stiff Leg DL
3 x 15 Deficit RDL
Finisher: TBD
Olympic Weightlifting 01-06-21
Wednesday
4 position snatch w/ 3 sec pause
60% 4x1
Hang Squat Snatch
build to a single heavy hang snatch
Finisher
4 rounds
8 snatch grip pull ups
8 ring dips
8 reverse nordics
Workout of the Day 01-04-21
Strength
12-10-8 Push Press
*Slow dip, pause overhead
Conditioning
14 Minutes
8ea. Single Arm Hang Clean & Press 35/25, G/Y
15 Sit-Ups or Plank-Slider Pikes
0.3 Bike
Workout of the day: 1/4/21
Strength:
Clean and Jerk Practice
Conditioning:
5 Sets:
10 DB Clean and Jerks 35/25#
10 Burpees OR Sprawls
10/8 Calorie Bike
3:00 Rest
Competitor:
5 Sets:
5 Touch and Go Clean and Jerks 135/95#
10 Burpees over the Bar
15/10 Calorie Row Sprint
3:00 Rest
Post Results to Zen Planner
Workout of the Day 01-03-21
Strength
3 Sets at 3020 Tempo
12 Pull-Ups
12 Push-Ups
Conditioning
Partners 5000-6000 Meter Row
P1 Row
P2 Plank or hollow
switch as often as desired
25:00 Cap
Workout of the day: 1/3/21
Strength:
3RM Pause Bench Press
1 Set Max Reps Push Ups
Conditioning:
For Time:
2K Row
OR
50 Cal Bike
*Perform the Opposite of what you did last week
Post Results to Zen Planner.
Workout of the Day 01-02-21
Strength
10 Minutes, Every Minute Complete
5 Deadlift & 5 Kettlebell Swing
build deadlift up
Conditioning
Share w/ Partner
50-40-30-20-10
Box Jump
Deadlift 95/65
Competitor
Share w/ Partner
50-40-30-20-10
Box Jump
Deadlift 185/125