Olympic Weightlifting 03-28-22
Wednesday
Focus: Snatch
Snatch w/ 3 sec pause at each position
55% 1x3
60% 3x3
Snatch
60% 1x4
70% 1x4
80% 3x3
Finisher
3 Rounds
6 Sotts Press
10 Barbell Good Mornings
Barbell 03-28-22
Monday
A. Build up to 3 heavy singles w/ bands/chains
B. 3 x 3 Wide Grip BP & 8 Chin-Up
C. 3 x 3 Close Grip BP & 8ea Chainsaw Row
D. 3 x 15 Tate Press & 20 Banded Triceps
E. Finisher: Curls & Boulder Shoulders
Tuesday
Warm-Up: 3 Rounds 5 Air Squats, 5 Jump Squats, 10 Jumping Lunges, Stretch
A. Back Squat, Build up to 3 heavy singles
B. 3 x 3 Heavy High Box Squats
C. 1 x 20 Back Squat
D. 3 x 10ea RFESS
E. Finisher TBD
Thursday
Warm-Up: 3 Rounds 3ea SL RDL 42X1, 2 Inchworms, 7 Burpees
A. Deadlift, Build up to 3 heavy singles
B. 3 x 5 Bent Over Row
C. 3 x 5 RDL & Strict Pull-Up
D. 3 x 5ea Staggered Stance RDL & Ring Row
E. Finisher TBD
Workout of the Day 03-28-22
Strength
3-4 Sets (20:00 cap)
5 Back Squats (:03 Eccentric)
16 Front Rack Walking Lunge
25 Medball Squat Cleans
2:00-3:00 Rest
Conditioning
Teams of 3
3 Rounds each
30/25 Calorie Bike*
60 Jump Rope / 30 Double Unders
Partner 2 begins Bike as soon as Partner 1 is done
*Scale to 1:30 or less
Workout of the Day 03-27-22
Conditioning
40:00 of Cardio, can switch or keep consistent which implement
@0,8,16,24,32
10 Strict Pull-Up + :30 Tuck Hang +:30 Freestanding Handstand
@4,12,20,28,36
8ea Single Arm Hang Split Snatch + Press
50m Single Arm Front Rack Carry
repeat second side
Workout of the Day 3/27/22
Strength:
3 Super Sets:
Dual DB Romanian Deadlift
8-10 reps 2121 Tempo
:45 Rest
Barbell Bench Press
8-10 reps 2121 Tempo
:90 Rest
Conditioning:
Partner, I go You go, They Go
Full Rounds:
Sled Push 10M (Heavy)
Farmer's Carry 20M (Heavy)
10 Alternating DB Snatch (Unbroken)
Competitor:
Partner, I go You go, They Go
3-4 Full Rounds Each:
Sled Push 10M 135/90#
Farmer's Carry 20M 88/60#
10 Alternating DB Snatch 50/35#
Post Results to Zen Planner.
Workout of the Day 03-26-22
Conditioning
Speed Dating Saturday!
@ Minute 0
Grettel
10 Rounds
3 Clean & Jerks 95/65, 135/95
3 Sprawl / Bar Facing Burpees
@ Minute 10
Elizabeth
21-15-9
Power Clean 135/95
Ring Dip
@ Minute 20
Jackie
1000 Meter Row
50 Thrusters 45/35
30 Pull-Ups
Workout of the Day 3/26/22
Conditioning:
5 Rounds:
30 Double Unders
8 DB Box Step Overs 25/20#, 20/16"
10 Hands Elevated Push Ups
12 Sit Ups
250/200M Row
Rest :60
Competitor:
5 Rounds:
30 Double Unders
8 DB Box Step Overs 50/35#, 24/20"
10 Push Ups
12 Toes to Bar
250/200M Row
Rest :90
Post Results to Zen Planner.
Workout of the Day 03-25-22
Conditioning
30 Minutes, As Many Rounds as Possible
Partners Alternate Movements
1-2 Rope Climbs
150 Meter Run
12/ 15 Calorie Row
20 Kettlebell Swing G/Y, R/G
15 Push-Ups/ Handstand Push-Ups
Workout of the Day 3/25/22
Strength:
Strict Pull Ups (Banded Assisted or Weighted)
3 x 8-10 Reps at 11X1 tempo
Conditioning:
3 Rounds:
6 Hang Power Clean 105/85#
10 Wall Balls 14/10#
100M Run (recovery)
Rest 4:00
3 Rounds:
8 Hang Power Cleans 75/55#
12 Wallballs 14/10#
100M Run (recovery)
Competitor:
3 Rounds:
6 TNG Power Clean 155/105#
12 Wall Balls 20/14#
100M Run (recovery)
Rest 4:00
3 Rounds:
8 TNG Power Cleans 115/75#
16 Wallballs 20/14#
100M Run (recovery)
Post Results to Zen Planner.
Workout of the Day 03-24-22
Strength
3 Sets
3-6 Weighted Chin-Ups
8-12ea Single Arm Hi-Pull
10ea Side Plank Dips / Copenhagen Planks
Conditioning
20 Minutes, Every Minute on the Minute
15 Dumbbell Bench Press 50/35, 70/50
15 Dual Kettlebell Deficit Sumo Deadlift G/Y, R/G
40m Single Arm Overhead Carry ea.
75 Jump Rope / Double Unders