Olympic Weightlifting 07-28-21
Wednesday
1 clean pull + 2 shrugs + 1 clean
60% 1x1
70% 1x1
75% 1x1
80% 3x1
2 Squat Cleans + 1 Split Jerk
65% 1x1
70% 1x1
75% 2x1
80% 3x1
Finisher
3 rounds: 1 min heavy plank hold
Olympic Weightlifting 07-21-21
Wednesday
Hang power snatches (from the box)
60% 1x3
65% 1x3
70% 3x3
Power snatch
65% 1x3
70% 1x3
75% 3x3
Finisher
Bottoms up OHS
Build to a heavy single
Olympic Weightlifting 07-14-21
Wednesday
Hang Power Clean (from blocks)
60% 1x3
65% 1x3
70% 3x3
Power Clean + Jerk
65% 1x3
70% 1x3
75% 3x3
Finisher
Build to a single heavy dead stop FS
Olympic Weightlifting 07-07-21
Wednesday
Snatch balance + 2 OHS
50% 1x1
60% 1x1
65% 1x1
70% 3x1
Snatch DL + low hang snatch+ snatch
60% 1x(1+1+1)
70% 2x(1+1+1)
75% 3x(1+1+1)
Finisher
4 rounds
10 GHD back Ext. + 10 sec hold
Barbell 08-23-21
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
C. 3 x 12 DB Incline Bench & 12ea SA Hi-Pull
D. 3 x 12 DB Incline DB Fly & 15 Ring Row
E. 5:00 of Pull Aparts
Tuesday
A. 3 Superset
10 Goblet Squat
10 Quad Fallouts
:30 Front Squat Hold
B. 5 x 3 Front Squat
C. 3 x 10ea Front Rack Step Back Lunge & 20 ab wheels
D. 3 x 12 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, 2 x 1
C. 3 x 8ea Staggerd Stance Deadlift & 8 SA Row
D.3 x :30 Weighted Tuck Hang
E. Finisher - Glutes
Workout of the Day 08-29-21
Strength
3 Sets
8-10ea Single Arm Strict Press
10-12ea Single Arm Hi-Pull
3 Sets
5ea Single Arm Push Press w/ Slow Eccentric
10 Renegade Row
Conditioning
3 Rounds of
900m Row
0:45 Rest
Workout of the Day 08-28-21
Conditioning
Teams of 3
6:00 Max Distance Bike
6:00 Max Distance Sled
5:00 Max Distance Bike
5:00 Max Distance Sled
4:00 Max Distance Bike
4:00 Max Distance Sled
0:30 Transition between intervals
Workout of the Day: 8/28/21
Strength:
3 x 6
Filly Press/side
*Add Load From Last Week
Competitor:
3 Rounds:
15 DB Zottman Curls
15/side Kickstand Goblet Squat
15 Chest Supported Dumbbell Tricep Kickbacks
15 B-Stance Barbell Hip Bridge
200M Recovery Jog/Walk
Post Results to Zen Planner.
Workout of the Day: 8/27/21
Conditioning:
Partners Complete For Time
200 Goblet Squats 1.5/1 pood
200 Russian KB Swings 1.5/1 pood
*100M Run Every 2:00
*Break Up All Reps However You Choose
Competitor:
Partners Complete For Time
200 Front Squats 115/75#
200 KB Swings 2/1.5 pood
*100M Run Every 2:00
*Break Up All Reps However You Choose
Post Results to Zen Planner.
Workout of the Day: 8/27/21
Strength:
Snatch Complex x 5
1 Snatch Pull
1 Squat Snatch
Conditioning:
5 Rounds:
6 Power Snatch 75/55#
6 Box Jump Overs 24/20"
6/5 Cal Bike
Rest :60
Competitor:
5 Rounds:
6 Power Snatch (75/55, 95/65/ 115/75, 135/85, 155/95)
6 Box Jump Overs 24/20"
6/5 Cal Bike
Rest :60
*Add load to the Snatch in each Rest Interval
Post Results to Zen Planner.