Olympic Weightlifting 10-20-21
Wednesday
Clean + power jerk + split jerk
60% 2x2
70% 2x2
80% 2x2
Finisher
4 rounds
4 clean pulls 90%
12 hollow rocks
Barbell 10-18-21
Monday
5x 8 Incline BB Bench & Chin-Up
3 x 8 DB Bench & SA Row
3 x 12 DB Chest Fly & Ring Face Pull
3 x 10 BB Hi-Pull & 15 Rev Curl & 20 Power Curl
Tuesday
5 x 1 Deadlift
3 x 10 Weighted Knee Tuck
3 x 20 Stiff Leg DL & 20 DB Hip Thrust
3 x 1:00 Weighted Plank & 10 HEAVY Russian Swings
Finisher if time
Thursday
5x 1 Box Squat
3 x 10 DB Lunge & 10 DB VMO Squat
3 x 10 RFE Split Squat & 20 Banded Glute Steps
100 Lateral Step-Overs (band or pvc on rack)
Finisher if time
Workout of the Day 10-18-21
Strength
3 Rep Max Back Squat
Conditioning
Teams of 3
12:00 Max Calorie Bike
Workout of the Day: 10/18/21
Strength:
20 Mins to Find
1RM Snatch + 1 RM Clean
Conditioning:
8AMRAP
10 DB Hang Power Cleans 30/20#
10 Cal Bike or Row
Competitor:
8AMRAP
10 DB Hang Squat Cleans 50/35#
10 Cal Bike or Row
Post Results to Zen Planner.
Workout of the Day 10-17-21
Conditioning
30 Minutes- As Many Rounds as Possible
400m Row
300m Run
15 Power Snatch 95/65, 135/95
1:00 Rest
400m Row
300m Run
15 Clean and Jerk 95/65, 135/95
1:00 Rest
Workout of the Day: 10/17/21
Strength:
Deadlift
5 x 3 reps
Conditioning:
10-9-8-7-6-5-4-3-2-1
Wall Ball 20/14#
American KBS 1.5/1 pood
Box Push Up
Competitor:
10-9-8-7-6-5-4-3-2-1
Wall Ball 30/20#
American KBS 2/1.5 pood
Push Up
Post Results to Zen Planner.
Workout of the Day 10-16-21
Strength
3 Sets
5-8 Strict Press
8ea Staggered Stance Dumbbell RDL
Conditioning
Partners
10 Rounds, Alternate Movements
50 Double Unders
10 Deadlift 225/155
200 Meter Run
10 Handstand Push-Up
20 PVC Jump Over
Workout of the Day: 10/16/21
Conditioning:
Partners Share
10 Rope Pull to Stand and Lower
20 Power Snatch 75/55#
40 Thrusters 75/55#
60 Power Cleans 75/55#
100 Cal Row or Bike
*Must Complete In Order
*1 person works at a time
Competitor:
Partners Share
15 Rope Climbs
30 Power Snatch 115/75#
60 Thrusters 115/75#
90 Power Cleans 115/75#
120 Cal Row or Bike
*Must Complete In Order
*1 person works at a time
Post Results to Zen Planner.
Workout of the Day 10-15-21
Strength
3 x 2 Weighted Pull-Up
:45 Dual KB Overhead Hold
Conditioning
Partners
3 Rounds
600m Run together
50 Pull-Ups / Ring Rows
40 Dumbbell Step-Ups 35/25, 50/35
Workout of the Day: 10/15/21
Gymnastics Practice:
4 x 10-12 Weighted/Banded Pull Ups OR
Floor Assisted Pull Ups
10-12 Compact Kip Swings b/n each work set
Conditioning:
E3MOM
:30 Max Effort Assault Bike
:30 DB Hang Clean and Jerk 25/20#
Competitor:
E3MOM
:30 Max Effort Assault Bike
:30 DB Hang Clean and Jerk 45/30#
Post Results to Zen Planner.