Well it has been unanimous. We are changing the Sunday hours through August to 10AM - Noon.
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Warm Up
400M Run 10 Pushups 500M Row 10 Ski Jumper 6 Push Press @ 55% 6 Box Jumps @ workout height 6 Sumo Deadlift High Pull @ 55% Clean Workout Test 6 Rounds For Time 400 meter Sandbag Carry (50/40 lb) 12 Push Press (115/75 lbs) 12 Box Jumps (24/20 in) 12 Sumo Deadlift High Pull (95/65 lb) compare to 3/4/19 Oly Snatch - HS x 1 Clean & Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1), 89% x (1+1), 92% x (1+1), 95% x (1+1) Front Squat - 73% x 2, 83% x 2, 88% x 2, 91% x 1,93% x 1, 93% x 1 Pause Jerk Dip (% of jerk) - 103% x 3, 106% x 3 x 2 Romanian deadlift - same weight as last week - x 3 x 3 3 sets: Jack Knife complex x max Single Leg Glute Bridge weighted x 8/leg Pullups x max *Increase BOLD weights if you feel good Stretch 2 min banded tricep stretch / each 2 min Calf Stretch / each 2 min Banded Trap Stretch / each Warm Up
3 rounds 10 Russian Twist 5 Burpees 20 Double Unders Workout 4 Rounds 20 Land Mines Twist 20 cal Row 8 Ladder Carioca Oly Rest Day Stretch 2 min Cobra Position 2 min Calf Stretch Hey Ya'll,
Don't forget to vote on Sunday hours. While I was working on the website and I thought I would do a preliminary shout out for the Mountainview Cemetery Patriot Run on Sunday Nov 10th. Proceeds go to pay for veterans funerals. Here is the link to sign up -C- Warm Up
5 Squat Therapy 10 Situps 10 Air Squats 10 V Ups 5 Back Squat @ 55% 5 Toes-to-Bar Workout 25 - 15 - 10 Back Squat @ 55% Toes-to-Bar Oly Power Snatch + Hang Snatch (mid-thigh) (% of snatch) - 60% x (1+1), 65% x (1+1), 68% (1+1) x 3 Pause Split Jerk + Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1) x 2 Power Clean (knee) + Push Press (% of PP) - 72% x (1+2), 77% x (1+2), 82% x (1+2), 87% x (1+1), 91% x (1+1), 94% x (1+1) x 2 Front Squat (3 sec eccentric) - 66% x 3 x 3 3 sets: Tall Muscle Snatch x 5 Evil Wheel x max Box Jumps x 3 3 sets: FLE DB curl x 10-12 GHD Hamstring Curl x 10-12 Stretch 2 min ab stretch leaning back (end of video) 2 min Foam Rolling Lats 2 min foam roll hamstrings 2 min Foam Roll Quad Hey Y’all,
There has been discussion of changing the Sunday hours during the summer to match the Saturday hours. I like having the hours on the weekend days to be different for those who go to church or work. However, with the heat, it might be a great time to start doing Sunday workouts in the morning, specifically through August. Please vote in the comments on the website so I can get a feel for what people are thinking. -C- Warm Up
1 min Assault Bike 45 Sec Double Unders / Single-Unders 5 KB Z-Presses 10 Box Jumps 5 Shoulder Press @ 55% 20 Ski Jumper Workout 10 - 1 Shoulder Press @ 55% 2 - 20 Ski Jumper Oly Power Clean from PP + Push Press (% of CJ) - 30% x (3+1) x 3 Clean & Jerk - 70% x (2+1), 75% x (2+1), 80% x (1+1), 85% x (1+1), 88% x (1+1) x 3 Clean Pull - 95% x 3 x 3 Deadlift - 115% x 2, 120% x 2, 120% x 2 3 sets: One Arm Overhead Bulgarian Split Squat x 8/leg 1- leg RDL with hand switch x 8/leg weighted sit-ups x 10-12 *Increase BOLD weights if you feel good Stretch 2 min Rocking Calf Stretch / each 2 min Foam Roll Upper Back 2 min banded tricep stretch / each Warm Up
5 Pullups 10 Kettlebell Swing 10 Clean High Pull @ 55% 5 Pullups 10 Kettlebell Swing 10 Clean @ 55% Workout 20 min 5 Rope Pull @ 75% Max Shoulder Press 10 Clean @ 55% 15 Russian Twist @ 33% Snatch Oly Snatch No Jump - 65% x 2, 68% x 2, 70% x 1, 73% x 1 x 3 sets Snatch Balance - 77% x 2, 82% x 2, 87% x 1, 90% x 1 x 3 sets snatch push presses - RPE 8-9 - 3 x 3 Pause Back Squat - 80% x 2 x 3 3 sets: Press in Snatch x 5 Single-Arm DB Chainsaw Rows x 10-12 Pause Squat Box Jump x 3 3 sets: DB Z Press x 10-12 V Ups x max Stretch 2 min seated torso twist / each 2 min seated pike stretch 2 min Bicep Stretch / each Warm Up
3 Rounds 1 min Row or Skierg or Assault Bike 2 min rest Workout 5K Row Compare to 3/23/22 Oly tall snatch - bar only - 3 x 3 sets Snatch - 70% x 2, 75% x 2, 80% x 1, 85% x 1, 88% x 1 x 3 sets Snatch Pull - 100% x 3 x 3 sets Jerk Recovery - work to heavy 1 3 sets: weighted plank - 20-30 sec Weighted banded glute bridge x 8 Banded step-up x 8/leg Walk the Line – Week 11 of 12 Stretch 10 slow Jefferson Curl 2 min figure-4 glute foam roll / each 2 min Sit and Reach 7/21
5K Row Compare to 3/23/22 7/22 20 min 5 Rope Pull @ 75% Max Shoulder Press 10 Clean @ 55% 15 Russian Twist @ 33% Snatch 7/23 10 - 1 Shoulder Press @ 55% 2 - 20 Ski Jumper 7/24 21 - 15 - 9 Back Squat @ 55% Toes-to-Bar 7/25 4 Rounds 20 Land Mines Twist 20 cal Row 8 Ladder Carioca 7/26 Test Collin compare to 3/4/19 7/27 Death by Handstand Pushup |
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July 2024
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