Barbell 11-08-20
Upper Body Option
Warm-Up: 3 x 10 Seesaw DB Bench & Chin-Up
5-4-3-2-1 Bench Press (focus on the heavy 3's)
5 x 2 Weighted Pull-Up
Superset: 3 x 12
Barbell Bent Over Row
Dual DB Lateral Raise
Tuesday
5 x 4 Pause Squat
3 x 3 Back Squat
3 x 5 Strict Press
3 x :30 Weighted Plank
Thursday
5 x 4 Deficit Deadlift
3 x 3 Deadlift
3 x 5 Bent Over Row
Finisher TBD
Endurance 11-09-20
Monday
3 x 800 Meter Run
3 x 600 Meter Run
3 x 400 Meter Run
3 x 200 Meter Run
*1:30 minute rest b/w reps, 2-3 b/w sets
Olympic Weightlifting 11-11-20
Wednesday
Clean and Jerk
60% 1x(4+1)
70% 1x(4+1)
80% 4x(3+1)
Shoulder health
Finisher
3 rounds
5 no hand front squats/ full grip
5 db back extension
Olympic Weightlifting 11-04-20
Wednesday
A. Squat Snatches - 60% 1x4, 70% 1x4, 75% 4x4
B. Behind the Neck Snatch Strict Press/Push Press - 5x4
C. Finisher
25-20-25
V-ups
30 sec hollow hold
*1 min rest between sets
Barbell 11-01-20
Upper Option
Warm-Up: 3 x 10 Kettlebell Alternating Z-Press & Ring Row
3-1-3-1-3-1 Bench Press (focus on the heavy 3's)
3 x 5 Weighted Pull-Up
Superset: 3 x 15
Dual DB Bent Over Row
Dual DB Lateral Raise
Tuesday
4 x 5 Pause Squat
3 x 3 Back Squat
3 x 5 Strict Press
3 x :30 Weighted Plank
Thursday
4 x 5 Deficit Deadlift
3 x 3 Deadlift
3 x 5 Bent Over Row
Finisher TBD
Workout of the Day 10-25-20
Strength
12-10-8 Snatch Grip Deadlift
Conditioning
8 Rounds
200 Meter Run
6 Deadlift 135/95
Competitor
5 Rounds
400 Meter Run
10-8-6-4-2 Deadlift (Start 225 and build as heavy as possible)
Workout of the Day 10-24-20
Conditioning
30 Minutes, As Many Rounds as Possible
Partner Alternate Movements
40 Jump Rope
300 Meter Row
200 Meter Run
15 DBall Cleans 70/50
10 Dumbbell Power Clean 35/25
Competitor
30 Minutes, As Many Rounds as Possible
Partner Alternate Movements
40 Double Unders
300 Meter Row
200 Meter Run
15 DBall Cleans 100/70
10 Power Clean 155/105
Workout of the Day 10-23-20
Strength
10-8-6 Half Kneeling Landmine Press/side
20ea Single Arm Farmers Crunches
Conditioning
Partners, Alternate Movements
21 Minutes, As Many Rounds as Possible
18 Step-Ups 30/20, 40/30 (P2 Hollow Hold)
15 Thrusters (P2 Bottom Squat Hold)
12 Renegade Rows (P2 Plank)
Workout of the Day 10-22-20
Strength
10-8-6
Strict Pull-up or Bent Over Row
Conditioning
Break up however you choose (1 person works at a time)
2 Rounds
40-50 Ring Row, Weighted Pull Up, or Bent Over Row
50-60 Calorie Bike
60-70 Single Arm Snatch 40/30, 60/45