Workout of the Day 6/1/21
Strength:
E:90 X 5 Rounds
3 Barbell Snatch @ 65%
Conditioning:
4 Rounds:
6-8 BB Step Ups/Leg @20X1
20 KB Russian Twist 20/15#
60 Single Unders
15/12 Cal Row
:90 Rest
Competitor:
4 Rounds:
6-8 BB Step Ups/Leg @20X1
20 KB Russian Twist 35/25#
30 Double Unders
20/15 Cal Row
:90 Rest
Post Results to Zen Planner.
Workout of the Day 06-01-21
Conditioning
Murph Recovery
2:00 Intervals, 2-3 Rounds
A. Bike
B. 20 Reverse Lunges + 20 Sit-Ups
C. Easy Row
D. 10 DBall Cleans + Plank
E. Easy Jump Rope
F. :30 Handstand Hold :30ea side plank
Workout of the Day 06-02-21
Wednesday
4 Position Clean w/ 3 sec pauses
a) 1" above start, b) top of knee, c) power, 4) catch
Clean + Split Jerk
65% 1x(3+1)
70% 2x(3+1)
75% 3x(3+1)
Finisher
4 rounds
GHD back extension hold w/15 presses
10 each bulgarian split squats
Workout of the Day 5/31/21
Conditioning:
Scaled "Murph"
800M Run
10 Rounds:
5 Ring Rows
5 Push Ups
15 Air Squats
5 Push Ups
Competitor:
"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Post Results to Zen Planner.
Barbell 05-31-21
Monday
A. 10-9-8-7-6-5-4-3-2-1 Bench Press & Strict Pull-Up
Lighter and faster first 5 sets, heavier and slower second 5 sets
B. 3 x 12 DB Floor Press & Barbell Curl
C. 3 x 8ea SA Hi-Pull & 20 Banded OH Tricep Ext.
Tuesday
A. 3 Superset
15 Sissy Squat Weighted
5ea Deficit Curtsy Lunge
B. 5 x 3 Back Squat
C. 3 x 12 Narrow Stance Back Squat
D. 3 Superset
8 Hip Thrust
Banded Glute Walk
E. Finisher
Thursday
A. 3 Superset
10 Banded Russian Swing
5ea SA Front Rack Squat
B. 10RM Deadlift
C. 3 x 8 Stiff Leg DL
D. 3 Superset
10ea Staggered RDL
20 Frog Pump
E. Finisher
Olympic Weightlifting 05-26-21
Wednesday
4 position Snatch w/ 3 sec pauses
a) 1" above start, b) top of knee, c) power, 4) catch
60% 1x3
65% 3x3
Snatch
65% 1x4
70% 1x4
75% 3x4
Finisher
3 Snatch pull to knee + 1 snatch pull
85% 1x1
90% 3x3
Olympic Weightlifting 05-19-21
Wednesday
Clean & Jerk
65-75% 3x2
Meet opener x 1
80% x 1
Opener + 5-20# x 1
80% x 1
Opener + 5-20# x 1
Front squats
60% x 2
70% x 2
80% x 2
85% x 2
90% x 1
Workout of the Day 05-30-21
Conditioning
5 Rounds for Quality
15 Glute Bridge w/ band ext rot
2 TGU each
5ea Crossbody Squats
10 DB Glute Bridge Floor Press
200m Sprint