Workout of the Day: 9/1/21
Strength:
5RM
Deadlift
Conditioning:
18-15-12-9-6-3
KB Swing 1.5/1 pood
Cal Bike
Competitor:
21-18-15-12-9-6-3
KB Swing 2/1.5 pood
27-24-21-18-15-12-9
Cal Row
Post Results to Zen Planner.
Workout of the Day 09-01-21
Strength
3 Sets
16 Dumbbell Walking Lunge
25 VMO Goblet Squat
:30 L-Hang Flutters
Conditioning
5 Rounds
10 Paralette Shoot Through
300 Meter Run
w/ or w/o push-up and dip
Competitor
1 Round
800 Meter Run
50 Paralette Shoot Through
800 Meter Run
w/ or w/o push-up an dip
Workout of the Day: 8/31/21
Strength:
5RM
Pull Up
Conditioning:
15EMOM
1. :30 Toes to Target
2. :30 Box Push Ups
3. :30 Double Unders or Split Jumps
Competitor:
15EMOM
1. :30 Toes To Bar
2. :30 Push Ups
3. :30 Double Unders
Post Results to Zen Planner.
Barbell 08-30-21
Monday
A. 3 Superset
SA Farmers Carry
5-10 Strict Pull-Up
10-20 Push-Up
20-30 Band Ext Rotations
B. 5 x 5 Bench Press, 3 x 1 Bench Press
C. 3 x 12 Barbell Z-Press
D. 3 x 15 Plate Raises & 15 Barbell Curls
E. 5:00 of Pull Aparts
Tuesday
A. 3 Superset
10 Goblet Squat
10 Quad Fallouts
10 ATG Split Squat
B. 6 x 2 Front Squat
C. 3 x 5ea Front Rack Step Back Lunge & 20 GHD Sit-Up
D. 3 x 15 Hip Thrust & 25 VMO Squat
E. Finisher - Core
Thursday
A. 3 Superset
8ea SL Landmine RDL
10 V-Ups
6ea SA Front Rack Squat
B. 5 x 5 Deadlift, 1 x 1
C. 3 x 8ea SS Deadlift & 8 SA Row
D. 1 x DB Death March down and back
E. Finisher - Glutes
Workout of the Day 08-30-21
Strength
15 Sets
Every Minute on the Minute
2 Clean & Jerks
Conditioning
4 Rounds
12 Power Clean 95/65
9 Shoulder to Overhead
6 Front Squats
300 Meter Run
Competitor
4 Rounds
12 Power Clean 155/105
9 Shoulder to Overhead
6 Front Squats
300 Meter Run
Olympic Weightlifting 09-01-21
Wednesday
3 power snatch + 3 push presses
50% 1x1
55% 1x1
60% 3x1
1 Snatch pull + 1 power snatch + 1 squat snatch
60% 1x1
65% 1x1
70% 2x1
75% 3x1
Finisher
OHS 8x4 at 80%
Olympic Weightlifting 08-25-21
Wednesday
Split Jerks
60% 5x3
1 Squat clean + 2 Split Jerks
60% 1x1
65% 2x1
70% 3x1
75% 2x1
Finisher
Front Squats 7x5 at 75%
Olympic Weightlifting 08-18-21
Wednesday
Snatch Balance
60% 4x4
2 Snatch Pulls to knee + 2 Squat Snatch
60% 1x1
65% 2x1
70% 3x1
Finisher
OHS 7x5 at 75%
Olympic Weightlifting 08-11-21
Wednesday
Tall/Dip Clean
60% 1x3
65% 2x3
70% 3x3
Clean Pull + Dip Clean + Jerk
60% 1x1
65% 2x1
70% 3x1
Finisher
Front Squats 6x6 at 70%
Olympic Weightlifting 08-04-21
Wednesday
Tall Snatch
60% 1x3
65% 2x3
70% 3x3
Snatch Pull + Tall Snatch + Snatch
60% 1x1
65% 2x1
70% 3x1
Finisher
OHS 6x6 at 70%