Olympic Weightlifting 11-03-21
Wednesday
Focus: Clean & Jerk
Clean & Split Jerk w/ 3 sec pause
60% 1x3
70% 2x3
75% 2x3
80% 1x3
Clean Pulls
95% 4x3
Finisher
3 Rounds
12 GHD back ext + 10 sec pause at neutral pos
Barbell 11-01-21
Monday
Press Nation
SA OH Presses & banded shoulder rotations
A. 5 x 5 Strict Press
B. 3 x 12ea SA Row & 12 DB Floor Press
C. 3 x 12ea DB Bench & Pause Ring Row
D. 100 Push-Ups *each break = 10 Chin-Ups
Tuesdays
Ass 2 Gracias
A. 5 x 5 Pause Back Squat (:02)
B. 3 x 12 Back Squat & :45 Hollow Hold
C. 3 x 12ea RFE Split Squat & 1:00 Banded Psoas March
D. 8:00 Walking Lunges
Thursday
Dia de los Deadlifts
A. 12-10-10-8 Deadlift
B. 3 x 12 Pendlay Row & Barbell Roll-Out
C. 3 x 20 Walking Death March & 15 DB Bent Row
D. 8:00 Banded Good Mornings, every break = 20 Ring Row
Workout of the Day 11-01-21
Strength
21 Minutes
Minute 1: 1 Hang Squat Clean + 1 Squat Clean
Minute 2: :25 Side Plank Dips each.
Minute 3: 25 Triple Unders
Conditioning
5 Rounds
8 Front Squat 65/55
10 Knee Tucks
20 Jump Rope
Competitor
15-12-9
Hang Squat Clean 115/85
Toe to Bar
*2 Double Unders
Gymnastics 11-01-21
Focus: Gymnastics Volume
"Nate"
20 AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 2/1.5
Endurance 11-01-21
Monday
"Even Steven"
* Rest time will be equivalent to that of your Run/Ski Time
400m
400m
800m
400m
400m
800m
Workout of the Day 11/1/21
Strength:
3 x 6-8 Front Squat
Conditioning:
4 Sets:
300M Run
6 Ball Slams 30/20#
8 Slam Ball Goblet Lunges
12 Slam Ball Goblet Squats
:60 Rest
Competitor:
4 Sets:
300M Run
6 Ball Slams 50/30#
8 Slam Ball Goblet Lunges
10 Slam Ball Goblet Squats
:60 Rest
Post Results to Zen Planner.
Workout of the Day 10/31/21
Conditioning:
7 Full Rounds Each:
Partner 1 Completes:
7 D-Ball Cleans 70/50#
7 Barbell Push Press 65/45#
While Partner 2 Completes
7 Burpees to a 45# Plate
7 Plate Ground 2 Overhead 25/15#
Competitor:
7 Full Rounds Each:
Partner 1 Completes:
7 D-Ball Cleans 100/70#
7 Barbell Push Press 95/65#
While Partner 2 Completes
7 Burpees to a 45# Plate
7 Plate Ground 2 Overhead 45/25#
Post Results to Zen Planner.
Workout of the Day 10-31-21
Strength
15-12-10-10 Hip Thrust
8ea Lawnmower Row
Conditioning
20 Minutes, Every 4 Complete
20 Kettlebell Swings G/Y, R/G
20 Sprawl / Burpee
15-20 Calorie Bike
Workout of the Day 10-30-21
Conditioning
Zombie Halloween Chase
Humans vs. Zombies
4 Rounds
200m Run
100m Farmers Carry
20-30-40-50
Wallballs
Second Plank
Push-Ups
Workout of the Day 10/30/21
Conditioning:
4 Rounds with a Partner
400M Run (Together)
20 Hanging Knee Raises
40 Wallballs 20/14#
*Share all remaining work after the run
Competitor:
4 Rounds:
400M Run
4 Ring Muscle Ups
14 Knees to Elbows
28 Wallballs 20/14#
Post Results to Zen Planner.