Olympic Weightlifting 12-15-21
Wednesday
Max out Power clean & Power Jerk
Finisher
3 rounds
6 RDLS at 100% cleans
8 each weighted Bulgarian split squats
10 stir the pot planks
Endurance 12-13-21
Monday
6-Bursts
3 Rounds
400m Run (2:00)
2:00 SUs
2:00 Rest
then 3 Rounds
2:00 Max effort Row/Ski
2:00 Max Burpees
2:00 Rest
Barbell 12-13-21
Monday
International Bench Day
A. 5 x 5 Pause Bench Press
B. 3 x 1:00 Alternating DB Z-Press
& 1:00 Alternating Archer Ring Rows
C. 3 x 12 Pause Dips & Pause Chin-Ups
D. 3 x 50 Pull Aparts & 50 Tricep Extenstions
Tuesday
A. 5 Sets
6 Deadlift
16 DB RDL
30-50 Banded Hamstring Curl
B. 3 x 15 Power Row
C. 3 x 10 GHDSU & 20 Hip Extension
Wednesday
3 Rounds
2,Front Squat @ 15.10.5.0
20 Jumping Lunges
10 Jumping Air Squats
A. 12-12-10-10 Front Squat
B. 3 x 8ea Front Rack Step Back Lunge
C. 3 x 10 Dual DB VMO Squat
D. Glute Finisher TBD
Workout of the Day 12-13-21
Strength
4-5 Sets (30:00 cap)
6 Back Squats
8ea Rear Foot Elevated Split Squat
25 VMO Squats
2:00-4:00 Rest
Conditioning
Partners, 9:00 Cap
Partner I Go, You Go
4 Full Rounds each
20/18 Calorie Bike
Gymnastics 12-13-21
Monday
Handstand walk and Toes to bar
"100 Foot Walk"
For Time
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65)
Toes-to-bar
After each round complete 10 foot handstand walk or bear crawl
Workout of the Day 12/13/21
Strength:
3 x 10
Seated DB Strict Press
Conditioning:
6 Rounds
10 Single Arm Sprawl to Devil's Press 30/20#
10 Hand-Release Push Ups OR Box HSPU
80 Single Unders
:45 Rest
Competitor:
6 Rounds
10 Single Arm Sprawl to Devil's Press 50/35#
10 Kipping HSPU
40 Double unders
:45 Rest
Post Results to Zen Planner.
Workout of the Day 12/12/21
Conditioning:
Partners Complete
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:
Partners Complete
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 12-12-21
Conditioning
3 Rounds
3:00 Stations
A. 600 Meter Run
B. 750 Meter Row
C. 1 Mile Bike
D. Plank
Workout of the Day 12/11/21
Conditioning:
Partner I go, You go Each Movement
5 Rounds:
3 Low Ring Muscle Up Transition
6 Hang Power Cleans 115/75#
9 Box Jumps 24/20"
12 Cal Row or Bike
Competitor:
Partner I go, You go Each Movement
5 Rounds:
3 Ring Muscle Ups
6 Hang Power Cleans 155/105
9 Box Jumps 24/20"
12 Cal Row or Bike
Post Results to Zen Planner.
Workout of the Day 12-11-21
Conditioning
Partner I Go, You Go, Full Rounds
30 Minutes, As Many Rounds as Possible
5 Deadlift 95/65, 185/125*
10 Pull-Ups
15 Push-Ups
20 Air Squats
*can build up over rounds