Barbell 08-01-22
Monday
A. 3 x 10 Strist Press (same weight across)
Supersets:
B. 3 x 12 Strict Pull-Up & 25 Single DB OH Tricep Ext
C. 3 x 12 Dual DB Bent Row & 25 Barbell Pull Over
D. 3 x 12 Chin-Up & 25 Close Grip Bench Press
Tuesday
A. 3 x 10 Pause Back Squat (same weight across, light)
Supersets:
B. 3 x 12 Dual KB Squat & 20 Hip Thrust
C. 3 x 12ea Dual KB Front Rack Rev Lunge & 20 Frog Pump
D. 3 x 12 Dual KB Deadlift & 20 GHDSU
Thursday
A. 3 x 10 Conventional Deficit Deadlift (same weight across, light)
Supersets:
B. 3 x 12 Stiff Leg Deficit Deadlift & 20 Goblet Squat
C. 3 x 12ea Staggered Stance RDL & 20 VMO Squat
D. 3 x 12ea Snatch Grip RDL & 50 Banded Ham Curls
Workout of the Day 08-01-22
Strength
10-10-8-6-6
Front Squat
Strict Pull-Up
Conditioning
Partner I Go, You Go, 4 Rounds each.
20 Wallballs
12/10 Calorie Bike
Competitor
Partner I Go, You Go, 4 Rounds each
15/12 Calorie Bike
30 Wallballs 30/20
Workout of the Day 8/1/22
Strength:
E:90 x 6 Sets
2 Squat Clean and Jerks
Conditioning:
6 Rounds:
7 DB Hang Power Clean 30/20#
14 Box Dip Support Tuck Ups
200M Run
:30 Rest
Competitor:
6 Rounds:
7 DB Hang Power Clean 50/35#
14 Ring Dip Support Tuck Ups
200M Run
:30 Rest
Post Results to Zen Planner.
Workout of the Day 07-31-22
Strength
10-10-8-8-8
Bench Press
*20 Lite Dual Dumbbell Reverse Fly
:30 L-Sit
Conditioning
Partner I Go, You Go
3 Rounds
4:00 Max Calorie Row
4:00 Max Distance Upper Sled Push & Pull
Workout of the Day 7/31/22
Conditioning:
8-8-8
Thrusters 95/65#
Jumping Pull Ups
Bike for Cals
7-7-7
6-6-6
5-5-5
4-4-4
Teams of 3 Complete Each Set, I go you go they go
Try to Stay Under :75 per set
Competitor:
10-10-10
Thrusters 135/95#
Pull Ups
Bike for Cals
9-9-9
8-8-8
7-7-7
6-6-6
Teams of 3 Complete Each Set, I go you go they go
Try to Stay Under :75 per set
Workout of the Day 07-30-22
Conditioning
5 Rounds
9 Thruster 75/55
9 Jumping Pull-Up
Competitor
"Fran"
21-15-9
Thruster 95/65
Pull-Up
Strength
Rest as Needed, followed by
5 Sets
5 Thruster, heavier than before
5 Weighted Strict Pull-Up
Workout of the Day 7/30/22
Conditioning:
Scaled Partner "Wittman"
7 Rounds I go You go Each Movement
15 KB Swings 35/25#
15 Power Cleans 75/55#
15 Box Jumps 20/16"
Partner 1 does 15 KBS, then Partner 2 does 15 KBS....etc.
Competitor:
Partner "Wittman"
7 Rounds I go You go Each Movement
15 KB Swings 1.5/1 pood
15 Power Cleans 95/65#
15 Box Jumps 24/20"
Partner 1 does 15 KBS, then Partner 2 does 15 KBS....etc.
Workout of the Day 07-29-22
Strength
6 Sets
Every 0:45
O: 3 Position Power Clean + 1 Push Press
E: Alternate, 0:30 Hanging Single Leg Raises
& Double Under Practice
Conditioning
Partners Share Reps and Partition as Desired
100 Calorie Bike
100 Hang Power Clean 95/65, 135/95
100 Push Press
100 Knee Tuck / Toes to Bar
Workout of the Day 7/29/22
Strength:
E2:30 x 4 Sets
3 Barbell Push Jerks
8 Side Plank Hip Taps/side
Conditioning:
15AMRAP
Partner 1 Completes (timekeeper)
5/5 SA DB Clean + Press 25/20#
5/5 SA DB Bent Row 25/20#
10 Sprawls to Stand
Partner 2 Completes
Row for Distance
Competitor:
12EMOM
15AMRAP
Partner 1 Completes (timekeeper)
5/5 SA KB Clean + Press 1.5/1 pood
5/5 SA KB Bent Row 1.5/1 pood
10 Sprawls to Stand
Partner 2 Completes
Row for Distance
Workout of the Day 07-28-22
Strength
3 Sets
12-15 Dual Dumbbell Squat
10 Pendlay Row
3 Sets
20 Stationary Dumbbell Lunge
10ea Lawnmower Row
3 Sets
8ea Cossack Squat
12-15 Barbell Hi-Pull
Finisher =]