Workout of the day: 5/21/21
Gymnastics Practice:
3 x 10 Alternating Pistols (emphasize control)
OR 3 x 5/side High Box Lowering
Strength:
4-4-4 Front Squat
Conditioning:
4 Rounds:
14 Box Jump Step Down 20/16"
12 Tuck Up
10 Dual Russian DB Swings 30/20#
8 Dual DB Cleans
6 Dual DB Squats
Competitor:
4 Rounds:
14 Box Jump Step Down 24/20"
12 Tuck Up
10 Dual Russian KB Swings 1.5/1 pood
8 Dual KB Cleans
6 Dual KB Squats
Post Results to Zen Planner.
Workout of the day: 5/20/21
Conditioning:
6 Rounds:
:45 on / :15 Off
D-Ball Cleans 70/50#
American KB Swing 1/.75 pood
Bike or Row
Rest
Competitor:
6 Rounds:
:45 on / :15 Off
D-Ball Cleans 100/70#
American KB Swing 1.5/1 pood
Bike or Row
Rest
Post Results to Zen Planner.
Workout of the Day 05-20-21
McNally
"B-Mac"
Partner WOD: (split how you choose, slap 5 when you switch)
2000 Meter Row
100 Wallballs 20/14#
1000 Meter Run Together
50 Power Cleans 135/95#
100 Calorie Bike
Workout of the Day 05-19-21
Conditioning
Partners
I Go, You Go
Full Workouts
15-12-9
Thruster 85/70, 115/85
Jumping Pull-Up / Pull-Up / Chest to Bar
15-9-6
Thruster
Kettlebell Swing G/Y, R/G
15-6-3
Thruster
Power Clean
Workout of the day: 5/18/21
Weightlifting:
4 Sets:
4-6 Conventional Deadlift @ 1010 Tempo
Rest 2:00 Between sets.
Conditioning:
5 Sets:
6 Alternating Single Arm Devils Press 30/25#
8 Alternating DB Snatch
12/9 Cal Row
:60 Rest
Competitor:
5 Sets:
6 Alternating Single Arm Devils Press 50/35#
8 Alternating DB Snatch
12/9 Cal Bike
:60 Rest
Post Results to Zen Planner.
Workout of the Day 05-17-21
Strength
10 Minutes
Clean Pull + Power Clean+ 2 Push Press/Jerk
Conditioning
4 Rounds
Every 4:00 Complete
10 Clean & Jerk 95/65, 135/95
10 Sprawl / Bar Facing Burpee
10-20 Calorie Bike
Gymnastics 05-17-21
Monday
Class Focus: Kipping Pull Up and Dip Skill
12 Emom
Pull Up Complex 3 Kips + 3 Pull Ups/Bar Muscle Up
30 Second Front leaning rest
8 Pistols Each leg
Barbell 05-17-21
Monday
A. 4-1-4-1-4-1-4 Bench Press *focus on heavy 4s
B. 3 x 6-8 DB Floor Press & Barbell Curl
C. 3 x 5 Banded Bench (focus = speed) + 5 Strict C2B Pull Ups
D. 3 x 5 Ring Dips & 8 DB Bent Over Row
E. Finisher = 5 Rounds
5 Pull-Ups
10 Push-Ups
15 Banded Pull Aparts
Tuesday
A. 3 Superset
15 Sissy Squat Weighted
5ea Deficit Curtsy Lunge
B. 3 x 6 Back Squat
C. 3 x 10 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. 3RM Deadlift
C. 3 x 8 Stiff Leg DL
D. 3 Superset
10ea Staggered RDL
20 Frog Pump
E. Finisher
Workout of the day: 5/17/21
Gymnastics Practice:
3 x 10 Compact Kip Swings
+
5EMOM
6-8 Kipping Pull Ups
OR
3-5 1/4 Kipping Pull Ups
OR
6-8 Banded Pull Downs + :04 Hold
Conditioning:
12AMRAP
10 DB Step Up 25/20#
10 Ring Row
50 Single Unders
Competitor:
12AMRAP
10 DB Step Up 45/30#
10 Ring Row
35 Double Unders
Post Results to Zen Planner.
Olympic Weightlifting 05-12-21
Wednesday
Snatch
65-75% 3x2
Meet Opener x 1
80% x 1
Opener + 5-20# x1
80% x 1
Opener + 5-20# x1
Back squats
60% 1x2
70% 1x2
80% 1x2
85% 2x2