Barbell 10-04-21
Monday
5x 6-8 Incline DB Bench & Chin-Up
3 x 8 Barbell Z-Press & Barbell Bent Row
3 x 12 Barbell Hi-Pull & 15 Narrow Push-Ups
3 x 12 DB Hammer Curl & 15 Barbell Rev Curl & 15 Power Curl
Tuesday
5x 3 Deadlift, 15 DB RDL, 25 Medball Ham Curls
3 x 10 Stiff Leg DL & 25 Weighted Back Ext
3 x 10 Hip Thrust & :45 Weighted Tuck Hang Hold
Finisher
Wednesday
5x 3 Box Squat, 16 DB Lunge, 25 VMO Squat
4x 3 Box Squat + Chains, 8ea RFE Split Squat
Finisher: Bands & Lunges
Workout of the Day 10-04-21
Strength
12:00 to build up to a moderate set of 4 Back Squat
Conditioning
5 Rounds
5 Back Squat
rest :30
10 Dumbbell Squat Cleans 35/25, 50/35
rest :30
20 Dumbbell Lunges
rest :30
0:45 Calorie Bike Sprint
rest 2:00-3:00
Gymnastics 10-04-21
Gymnastics Workout of the Day
12 Every Minute on the Minute
6-8 Strict Pull-ups
6-8 Toes To Bar
6-8 Handstand Push Ups
20 second Ring support/ box support
Workout of the Day: 10/4/21
Strength:
E:90 x 6 Sets
1 Power Snatch +
1 Squat Snatch +
1 Overhead Squat
Conditioning:
5 Rounds:
9 DB Hang Snatch/Arm 40/30#
12 Hanging Straight Leg Raises
12/9 Cal Bike or Row
:60 Rest
Competitor:
5 Rounds:
9 KB Hang Snatch/Arm 53/35#
12 Toes to Bar
15/12 Cal Bike
:60 Rest
Post Results to Zen Planner.
Workout of the Day 10-03-21
Conditioning
15 Minutes
400 Meter Run
30 V-Ups
20 Single Arm Snatch 35/25/, 70/50
rest 2:00
15 Minutes
150 Jump Rope / Double Unders
1:00 Plank
50 Medball Step-Ups
Workout of the Day: 10/3/21
Strength:
Deadlift
3 x 4-5 reps
Conditioning:
4 Rounds:
10 Plank Row 35/25# (5/side)
:30 Hollow Hold
10 DB Deadlift 35/25#
:90 Bike @ Hard Aerobic Effort
:60 - :90 Rest/Walk
Competitor:
4 Rounds:
10 Plank Row 60/40# (5/side)
:30 Hollow Hold
10 DB Deadlift 60/40#
:90 Bike @ Hard Aerobic Effort
:60 - :90 Rest/Walk
Post Results to Zen Planner.
Workout of the Day: 10/2/21
Conditioning:
Teams of 2 Complete
30 Bench Press 115/75#
60 Wall Balls 20/14#
30 Hang Power Cleans 115/75#
60 Wall Balls 20/14#
*E2MOM 5-10 Burpees or Sprawls Each
Competitor:
Teams of 2 Complete
30 Bench Press 185/115#
60 Heavy Wall Balls 30/20#
30 Hang Power Cleans 185/115#
60 Heavy Wall Balls 30/20#
*E2MOM 10 Burpees Each
Post Results to Zen Planner.
Olympic Weightlifting 09-15-21
Wednesday
8EMOM
Odd: 5 snatch thrusters
Even: 2 muscle snatches + 1 OHS
Power Snatch
60% 1x3
65% 2x3
70% 2x3
75% 3x3
Finisher
OHS 10x3 at 85%
Barbell 09-13-21
Monday
Superset City, Pumpville County
Prep = Bear Crawl, Crab Walk, Supinated Hang
5x 12-15 Incline DB Bench & Chin-Up
4x 8-12 Seated KB OH Press & Ring Row
3x 12 Barbell Curls & 15 Push-Ups & 20 Lateral Raises
3x 15 High Pulls & 20 Bradford Press & 25 DB Curls
Tuesday
Deadlift Party
Prep = 3x 10 Goblet Squat, 8 Warm-Up DL, 5 Burpee Tuck Jumps
5x 5 Deadlift, 15 DB RDL, 25 Medball Ham Curls
4x 15 Stiff Leg DL & 25 Back Extensions
3x 12 Hip Thrust & 20 Weighted Hanging Knee Tucks
Finisher
Thursday
Squat Central Station
Prep = 5 Bootstraps, 8ea SA Thruster, 5 Warm-Up Box Sqt
5x 5 Box Squat, 16 DB Lunge, 25 VMO Squat
4x 3 Box Squat, 8ea RFE Split Squat
Finisher: Bands & Lunges