Workout of the Day 04-01-21
Strength
3 Sets
3-5 Weighted Chin-Ups
10ea Copenhagen Planks
Conditioning
20 Minutes, Every Minute on the Minute
10 Dumbbell Bench Press 50/35, 70/50
15 Kettlebell Sumo DL Hi-Pull G/Y, R/G
50m SA Front Rack Carry ea.
75 Jump Rope / Double Unders
Workout of the day: 4/1/21
Strength:
4 x 3 Barbell Bench Press 20X1
Conditioning:
4 Rounds:
21/16 Cal Row or Bike
14 Knee Push Ups + Shoulder Tap
7 DB Thrusters 35/25#
:60 Rest
Competitor:
4 Rounds:
35/25 Cal Row or 25/20 Cal Bike
14 Push Ups + Plank In and Out
7 Thrusters 115/75#
:60 Rest
Post Results to Zen Planner
Olympic Weightlifting 03-31-21
Wednesday
Snatch push press (behind the neck)
4x3
2 Snatch + 2 Overhead Squats
60% 1x1
65% 2x1
70% 3x1
Finisher
4 rounds
7 high box jumps
7 jumping back squats 65/95
Workout of the day: 3/31/21
Strength:
3 Sets:
8-10 Landmine Single Leg RDL 20X1
:60 Side Plank
Conditioning:
10-8-6-4-2-4-6-8-10
Alt. D-Ball to Shoulder 70/50#
5-4-3-2-1-2-3-4-5
Ring Row
Competitor:
10-8-6-4-2-4-6-8-10
Alt. D-Ball to Shoulder 100/70#
5-4-3-2-1-2-3-4-5
Strict Pull Up
Post Results to Zen Planner
Workout of the Day 03-30-21
Conditioning
40 Minutes
Bike/Row/Run for 20:00 and then switch type of cardio
@ Minutes 0,8,16,24,32
5ea Turkish Sit-Up + Strict Press at the top each time
10 Alternating Goblet Cossack Lunge
@ Minutes 4,12,20,28,36
8 Quadruped Row each
8 Single Arm Kettlebell Swing each
Workout of the day: 3/30/21
Strength:
3 Sets:
6 Chest Supported DB Row 20X1
12 Banded External Rotation
Conditioning:
E2MOM X 10 Rounds
1 Rd. Open 20.1
8 Ground to Overhead 65/45#
10 Bar Facing Burpees or Step Over The Bar
Competitor:
E2MOM X 10 Rounds
1 Rd. Open 20.1
8 Ground to Overhead 95/65#
10 Bar Facing Burpees
Post Results to Zen Planner
Workout of the Day 03-29-21
Strength
3 x 10 Pause Back Squat
Conditioning
15 Minutes, Every Minute on the Minute
Minute 1: 14 Dual Front Rack, Step Back Lunge 35/25, G/Y
Minute 2: 14 Dual Deficit Sumo Deadlift
Minutes 3&4: 400 Meter Run
Minute 5: Rest
Barbell 03-29-21
Monday
A. 5 x 3 Push Press
B. 3 x 12 Incline DB Press & 8 Chin-Up
C. 3 x 12 DB Bench & 8ea Chainsaw Row
D. 3 x 12 Dip & 20 Ring Row
E. Finisher: Curls & Boulder Shoulders
Tuesday
Warm-Up: 3 Rounds 3ea SL RDL 42X1 & 5ea Goblet Step Downs
A. 12-12-10-8 Sumo Deadlift
B. 3 x 8 Sumo Pendlay Row
C. 3 x 15 Stiff Leg Sumo DL
D. 3 x 5ea Cossack Front Squat & 10 DB Hammer Curls
E. Finisher TBD
Thursday
Warm-Up: 3 Rounds 5 Air Squats, 5 Jump Squats, 10 Jumping Lunges, Stretch
A. 3 x 3, 15 Second Pause Front Squats
B. 12-12-10-8 Front Squat
C. 3 x 5ea Front Rack Step-Ups
D. 3 x 15 Deficit Dual KB Deadlift
E. Finisher TBD
Gymnastics 03-29-21
Monday
Class Focus
Handstand Skill Work
Workout
4 Rounds
10-15 HSPU
20 ft handstand walk / Bear Crawl
100m Run
Workout of the day: 3/29/21
Strength:
4 x 3 Back Squat 20X1
Conditioning:
4 Rounds:
4 FR Tall Kneel To Standing L
4 FR Tall Kneel to Standing R
15 Wall Balls 14/10#
10/8 Cal Bike or Row
:90 Rest
Competitor:
4 Rounds:
4 OH Tall Kneel To Standing L
4 OH Tall Kneel to Standing R
20 Wall Balls 20/14#
15/12 Cal Bike
:90 Rest
Post Results to Zen Planner