Workout of the Day 12/01/21
Strength:
12:00 to Build in weight
1 Squat Snatch
Conditioning:
4 Sets
8 Hang Muscle Snatch 65/45#
:15 Rest
12 Heavy Wall Balls 20/14#
:15 Rest
8 Box Jump Step Down 24/20"
:15 Rest
Bike 60sec @ moderate effort
:90 Rest
Competitor:
4 Sets
8 Touch and Go Muscle Snatch 95/65#
:15 Rest
12 Heavy Wall Balls 30/20#
:15 Rest
8 Box Jump Step Down 30/24"
:15 Rest
Bike 60sec @ moderate effort
:90 Rest
Post Results to Zen Planner.
Workout of the Day 11-30-21
Strength
1RM Sumo Deadlift
3 x 10ea Alternating SA Bench
Conditioning
Partner I Go, You Go, Full Rounds
8 Rounds each
8 Sumo Deadlift Hi-Pulls 75/55
6 Sprawl / Burpee
4 Pull-Ups / Jumping Pull-Up
Competitor
Partner I Go, You Go, Full Rounds
8 Rounds each
8 Sumo Deadlift Hi-Pulls 95/65
6 Handstand Push-Up
4 Bar Muscle-Ups
Workout of the Day 11/30/21
Conditioning:
3 Rounds:
10 Box HSPU on Knees or Toes
10 Hanging Knee Raises
250 Single Unders
3 Rounds:
10 DB Bench Press 30/20#
10 DB Pendlay Row 30/20#
250 Single Unders
3 Rounds:
10 Push-Ups or Hands Elevated Push Ups
10 Supine Body Rows
Competitor:
For Time @ Sustained Pace:
30 Strict HSPU
30 Toes to Bar
120 Double Unders
30 DB Bench Press 50/35#
30 DB Pendlay Row 50/35#
120 Double Unders
30 DB Push-Ups
30 Supine Body Rows
Post Results to Zen Planner.
Olympic Weightlifting 12-01-21
Wednesday
Clean with 3 sec pause @ each positon:1" above, knee, power, catch
55% 1x1
65% 4x1
Power clean + power clean from power position + power jerk
65% 1x2
70% 2x2
75% 4x2
Finisher
Deficit clean pulls to knee + clean pull
100% 4(3+1)
Barbell 11-29-21
Monday
A. 5-3-1-1-1-1 Strict Press
B. 3 x 12 Strict Press & Chin-Up
C. 3 x 12-15 DB Bench Press & Pause Ring Row
D. 3 x 12-15 Barbell Pull-Over & Skull Crusher
Tuesday
A. 5-4-3-2-2 Back Squat
B. 3 x 12 Front Squat & :30 L-Hang
C. 3 x 1:00 Banded Good Mornings & 1:00 Banded Psoas March
D. 200-400m Walking Lunges
Thursday
A. 12-8-5-3-2-2 Deadlift
B. 3 x 8 Power Row & Barbell Roll-Out
C. 3 x 20 Walking Death March & 15 DB Bent Row
D. Glute Finisher w/ ABs
Workout of the Day 11/29/21
Strength:
5 x 3 Front Squat
Conditioning:
4 Sets:
250/200M Row
10 DB Reverse Lunges 35/25#
10 Alternating DB Hang Snatches 35/25#
20 Unweighted Front Stepping Lunges
:90 Rest
Competitor:
4 Sets:
250/200M Row
10 DB Reverse Lunges 50/35#
10 Alternating DB Hang Snatches 50/35#
20 Front Foot Elevated Jumping Lunges
:90 Rest
Post Results to Zen Planner.
Workout 11-29-21
Strength
20EMOM 1 Squat Clean
Conditioning
Teams of 3
PIGYGYG
5 Hang Squat Cleans 165/110
Endurance 11-29-21
Monday
"Avalanche or Hurricane?"
*Grab a Partner of similar pace and see who can win the most 300m ski/row sprints!*
8x 300m Ski/Row Sprints
2:30 Rest
Workout of the Day 11/29/21
Strength:
5 x 3 Front Squat
Conditioning:
4 Sets:
250/200M Row
10 DB Reverse Lunges 35/25#
10 Alternating DB Hang Snatches 35/25#
20 Unweighted Front Stepping Lunges
:90 Rest
Competitor:
4 Sets:
250/200M Row
10 DB Reverse Lunges 50/35#
10 Alternating DB Hang Snatches 50/35#
20 Front Foot Elevated Jumping Lunges
:90 Rest
Post Results to Zen Planner.
Workout of the Day 11/28/21
Conditioning:
2 Rounds Each
P1. 300M Run
P2. AMRAP
10 DB Thrusters 25/20#
5 D-Ball Cleans 50/40#
3:00 Rest
2 Rounds Each
AMRAP continues where you left off
Competitor:
2 Rounds Each
P1. 300M Run
P2. AMRAP
10 Thrusters 65/55#
5 D-Ball Cleans 100/70#
3:00 Rest
2 Rounds Each
AMRAP continues where you left off
Post Results to Zen Planner.