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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Warm Up
3 Rounds 10 cal Assault Bike 5 Squat Therapy 10 Box Jumps Workout 20 Minutes 20 Jumping Lunge 20 Cal Assault Bike 20 Pistol 20 Box Jump Over @ 50% max Oly Rest Day Stretch 2 min figure-4 glute foam roll each 2 min Foam Roll Quad 2 min foam roll hamstrings Warm Up
3 Rounds Run 200M 10 Pushups Workout 400 M Run 25 Bottom Up Press Left Hand 25 Bottom Up Press Left Hand 25 Bench Press @ 75% max 25 Ring Dips 400 M Run Oly Snatch - HS x 1 Clean & Jerk - HS x (1+1) Front Squat - 70% x 2, 80% x 2, 85% x 2, 90% x 1, 90% x 1 Pause Jerk Dip (% of jerk) - 103% x 3 x 3 sets Romanian deadlift - RPE 8 - x 4 x 3 sets 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 barbell forearm mash / each 2 min banded tricep stretch / each 2 min Doorway Pec Stretch / each Warm Up
2 Rounds 250M Row 10 Situps 10 Snatch High Pull 10 Power Snatch 10 Pushups Workout 3 Rounds 1 min max cal Row 1 min max Evil Wheel 1 min max Power Snatch @ 55% 1 min max GHD Raise 1 min max Burpees 1 min rest Oly Rest Day Stretch 2 min ab stretch leaning back (end of video) 3 sets of 15 Reverse Hyper Extension or no machine 2 min Banded Trap Stretch Warm Up
4 Rounds 1 length Ladder One leg in one leg out lateral hop Return with calf scoop stretch Workout 10 Rounds 30 sec max Double Unders 30 sec Rest Oly Power Snatch + Hang Snatch (mid-thigh) (% of snatch) - 60% x (1+1), 63% x (1+1), 65% (1+1) x 3 sets Pause Split Jerk + Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1) x 3 sets Power Clean (knee) + Push Press (% of PP) - 70% x (1+2), 75% x (1+2), 80% x (1+2), 85% x (1+1), 90% x (1+1) x 3 sets Front Squat (3 sec eccentric) - 65% x 3 x 3 sets 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 Rocking Calf Stretch / each 2 min hamstring stretch / each Warm Up
10 cal Assault Bike easy 2 min barbell forearm mash / each 10 Front Squat @ 35% 10 cal Bike easy 10 Front Squat @ 45% 10 cal Bike easy 10 Front Squat @ 45% Workout Max Front Squat at least 7 of your reps need to be over 90% of today’s max compare to 5/17/22 Oly Power Clean from PP + Push Press (% of CJ) - 30% x (3+1) x 3 sets Clean & Jerk - 70% x (2+1), 75% x (2+1), 80% x (1+1), 85% x (1+1) x 5 sets Clean Pull - 100% x 3 x 3 sets Jerk Recovery - work to heavy 1 rep 3 sets: One Arm Overhead Bulgarian Split Squat x 8/leg 1-leg RDL with hand switch x 8/leg weighted sit-ups sit-up x 10-12 Stretch 2 min foam roll hamstrings 2 min Foam Roll Quad 2 min figure-4 glute foam roll Warm Up
3 Rounds 30 sec Assault Bike hard pace 5 Pushups 30 sec Assault Bike easy pace 5 Pushups Workout Every 90 Sec Assault Bike 10 cal in the remaining time max Pushups until you reach 100 / 75 Oly Snatch No Jump - 65% x 2, 68% x 2, 70% x 1 x 4 sets Snatch Balance - 75% x 2, 80% x 2, 85% x 1, 88% x 1 x 3 sets snatch push presses - RPE 8 - 3 x 3 sets Pause Back Squat t - 79% x 2 x 3 sets 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 Doorway Pec Stretch / each 2 min Standing Quad Stretch / each 2 min banded tricep stretch Warm Up
30 sec Banded pull downs 1 min rest 30 sec Single-Arm DB Chainsaw Rows each 1 min rest 30 sec Strict chin-ups 1 min rest Workout Death by Ring Rows elevate your feet if possible Oly tall snatch - bar only - 3 x 3 sets Snatch - 70% x 2, 75% x 2, 80% x 1, 85% x 1 x 5 sets Snatch Pull- 95% x 3 x 3 sets Clean Deadlift - 115% x 2 x 3 sets 3 sets: weighted plank - 20-30 sec Weighted banded glute bridge x 8 Banded step-up x 8/leg Walk the Line – Week 10 of 12 Stretch 2 min barbell bicep mash each 2 min Foam Rolling Lats each 2 min lacrosse ball upper back / side 7/14
Death by Ring Rows elevate your feet if possible 7/15 Every 90 Sec Assault Bike 10 cal in the remaining time max Pushups until you reach 100 / 75 7/16 Max Front Squat compare to 5/17/22 7/17 10 Rounds 30 sec max Double Unders 30 sec Rest 7/18 3 Rounds 1 min max cal Row 1 min max Evil Wheel 1 min max Power Snatch @ 55% 1 min max GHD Raise 1 min max Burpees 1 min rest 7/19 400 M Run 25 Bottom Up Press Left Hand 25 Bottom Up Press Left Hand 25 Bench Press @ 75% max 25 Ring Dips 400 M Run 7/20 20 Minutes 20 Jumping Lunge 20 Cal Assault Bike 20 Pistol 20 Box Jump Over @ 50% max Warm up
10 Assault Bike cal 100 ft Toy Soldier 10 Assault Bike cal 100 ft butt kickers 10 Assault Bike cal 100 ft calf scoop stretch Workout 15 rounds 30 sec Assault Bike cal 30 sec Rest Oly Rest Day Stretch 2 min Standing Quad Stretch / each 2 min seated torso twist / each |
schedule:Monday- Archives
July 2024
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