Warm up
3 Rounds 10 cal Assault Bike 7 Kneeling push press 30 sec Hollow Hold Workout Rosa 5 Rounds for Time 10 Handstand Push-Ups 400 meter Run or 500M Row or 1200M Bike First time doing this workout Oly Power Clean + Power Jerk, 5 sets eaxh weight OTM, then work heavier for 5 sets max if no misses and you feel good - 70% x (1+1) x 5 minutes, 73% x (1+1) x 5 minutes, 76% x (1+1) x 5 minutes Push Press - 70% x 5, 75% x 5 x 3 sets 4 Rounds Bent over row - 4 x 15 DB Z Press - 4 x 15 Weighted Plank x 20-30 sec Stretch 2 min Tricep Lacrosse Ball Roll / each 2 min lacrosse ball calf roll / leg 2 min Banded Trap Stretch / each
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2/16
21 - 15 - 9 DB devils presses @ 1/4 snatch each hand Skierg calories Technique Work on triple Hang Squat Cleans. Focus on the speed of getting under the bar and getting the elbows as high and fast as possible. 2/17 Test Rosa (not the CF Hero) First time doing this workout 2/18 20 min 5 Back Squat @ 75% 10 Wall Balls @ 10% C&J 20 / 15 cal Assault Bike 2/19 20 - 2 Hammer Swings 2 - 20 Box Jumps @ 50% max Technique Work on Wave Front Squats to focus on the bottom position. All the way down, 1/4 up, all the way down, 1/2 up, all the way down, all the way up. 2/20 Pull 4 Rounds 4 Deadlift @ 85% 15 cal Row 20 V Ups 2/21 21 - 15 - 9 Kneeling push press Inch-worm + Pushups 2/22 Test Feeks compare to 9/30/18 Warm up
3 Rounds 5 Strict Pullup 5 DB Z Press 5 Burpees Workout 21 - 15 - 9 DB devils presses @ 1/4 snatch each hand Skierg calories Technique Work on triple Hang Squat Cleans. Focus on the speed of getting under the bar and getting the elbows as high and fast as possible. Oly Snatch - 5 sets of each weight OTM, then work heavier for 5 sets max if no misses and you feel good- 70% x 1 x 5 minutes, 73% x 1 x 5 minutes, 76% x 1 x 5 minutes Snatch Pull to Hold on Riser - 85% x 5, 90% x 4, 95% x 3, 85% x 3 Back Squat (3 sec pause first 2 reps) - 70% x 5, 75% x 5 x 3 sets 3 Rounds Single leg barbell RDL - 3 x 10/leg Hanging Leg Raise - 3 x max It's OTM not EMOM- Week 5 of 12 Stretch 2 min Banded Trap Stretch / each 2 min Banded Tricep Stretch / each 2 min Doorway Pec Stretch / each Warm up
3 Rounds 250M Row 10 Situps Workout 5, 5, 4, 4, 3, 3, 2, 2, 1, 1 Rope Pull @ max shoulder press 20 - 2 Russian Twist @ 1/3 snatch Oly Rest Day Stretch 2 min Foam Rolling Lats / each 2 min Hamstring Stretch / each 2 min forearm stretch / each Warm up
3 Rounds 10 Air Squats 10 cal Assault Bike 10 V Ups Workout 20 min 10 Pistol 10 Jumping Lunge 10 Toes-to-Bar Oly Snatch - work up to a Heavy Single x 1 Clean and Jerk - work up to a Heavy Single x (1+1) Back Squat - 70% x 5 x 3 sets, 55% x 10 3 Rounds Back Squat Jump - 20% x 3 Abs of choice Stretch 2 min Hamstring Stretch / each 2 min quad stretch / each 2 min Lat Lacrosse Ball Roll / each Warm up
3 Rounds 7 Plyometric Pushup 20 Single-Unders Workout 3 Rounds 1 min max Ring Dips 1 min max Double Unders 1 min max Pushups 1 min max Kettlebell Swing 1 min max Dumbbell Push Press @ 15 % max Jerk in each 1 min Rest Oly Rest Day Stretch 2 min Banded Tricep Stretch / each 2 min Doorway Pec Stretch / each 2 min Rocking Calf Stretch / each Warm up
3 Rounds 5 Strict Pullup 7 Jump squat 10 Power Clean @ 55% Workout Test 3 rounds for time of: 50 Air Squats 7 Muscle Up 135-lb Hang Power Clean, 10 reps sub strict pull ups Compare to 12/18/23 Oly Power Snatch, sets On The Minute - 65% x 2 x 5 minutes Snatch Push Presses + Overhead Squat - 68% x (5+3) x 4 sets 3 Rounds Pullups x 10-15% fewer than last week Press in Snatch x 10 (lighter) Weighted Side Plank x 20-30 sec Stretch 2 min Banded Trap Stretch / each 2 min Foam Roll Quad / each 2 min Foam Rolling Lats / each Warm up
3 Rounds 10 Situps 10 Pushups 10 Jump squat Workout Before the Workout Technique Work on the Jerk Focus on speed getting under the bar work up to a moderately heavy weight 75 - 85% max Tabata 8 Rounds 20 sec Hollow Rock 10 sec rest 20 sec Burpees 10 sec rest Oly Clean sets OTM - 65% x 2 x 2 minutes, 70% x 2 x 3 minutes Clean Pull to Hold on Riser - 85% x 5 x 4 sets Front Squat - 65% x 5 x 3 sets 3 rounds: Box Steps x 10 / leg Weighted sit-ups x 10-15 Stretch 2 min ab stretch leaning back (end of video) 2 min Doorway Pec Stretch / each 2 min Samson stretches / each Warm up
3 Rounds 10 Air Squats 10 Pushups 30 sec Hollow Hold Workout Max Prowler Compare to 8/13/24 Oly Power Clean + Power Jerk sets OTM - 60% x 2(1+1) x 2 minutes, 65% x 2(1+1) x 3 minutes Push Press Behind Neck - 65% x 6 x 4 sets 3 Rounds Bent over row x 15 (lighter) DB Z Press x 15 (lighter) Weighted plank x 20-30 sec Stretch 2 min banded overhead lat stretch / each 2 min Banded Hamstring stretch / each 2 min quad stretch 2/9
5 Rounds Lateral hand shuffle each direction 6 Shoulder Press @ 65% max 12 Ski Jumper 2/10 Squat Max Prowler Compare to 8/13/24 2/11 Other Before the Workout Technique Work on the Jerk Focus on speed getting under the bar work up to a moderately heavy weight 75 - 85% max Tabata 8 Rounds 20 sec Hollow Rock 10 sec rest 20 sec Burpees 10 sec rest 2/12 Test Nasty Girls sub strict pull ups Compare to 12/18/23 2/13 3 Rounds 1 min max Ring Dips 1 min max Double Unders 1 min max Pushups 1 min max Kettlebell Swing 1 min max Dumbbell Push Press @ 15 % max Jerk in each 1 min Rest 2/14 20 min 10 Pistol 10 Jumping Lunge 10 Toes-to-Bar 2/15 5, 5, 4, 4, 3, 3, 2, 2, 1, 1 Rope Pull @ max shoulder press 20 - 2 Russian Twist @ 1/3 snatch |
schedule:Monday- Archives
February 2025
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