Fitness Workouts – Week of 07/25/16

 In Daily Workout, Fitness

Fitness workouts for the week of July 25, 2016.

Monday

A1. Back squat cluster 5.5.5 x4; rest 15 sec/rest 1 min
A2. Pull up cluster 2.2.2 x5; rest 10 sec/rest 1 min
B1. Sumo deadlift @20X1; 6-8 reps x4; rest 1 min
B2. Z press @21X1; 8-10 reps x4; rest 1 min
C. AMRAP 8 minutes @85-90%
10 hang power clean
6 bar facing burpees

Tuesday

A/B 6 sets:
On the AB (A.) or the rower (B.) 15 sec @ 100% effort (record peak watts each sprint) every 2 min
rest 5 minutes between AB and row
C. 3 sets
hang from pull up bar – amsap
15 burpees
R arm farmers hold – amsap @ same weight as last week
15 burpees
L arm farmers hold – amsap @ same weight as last week
15 burpees
D. Single arm DB OH hold – accumulate 3 min/arm with 40-50%1RM strict press

Wednesday

GRIT

Thursday

A1. Single arm ring rows @40X0; 4-6 reps/arm x5; rest 1 min
A2. Tall kneeling DB shoulder press @21X1; 6-8 reps x5; rest 1 min
B. AMRAP 10 minutes @85-90% effort
5 push press
5 T2B
5 burpees
5 KB swings
C. Accumulate 10 min caveman squat (no shoes)
***20-30 sec bent knee hollow hold every time you break

Friday

A. EMOM x5 – halting snatch deadlift + snatch
right into
EMOM x5 – snatch + above knee hang snatch
…right into
EMOM x5 – above knee hang snatch + below knee hang snatch
B. EMOM x5 – halting clean deadlift + clean
…right into
EMOM x5 – clean + above knee hang clean
EMOM x5 – above knee hang clean + below knee hang clean
C. Pause front squat – work up to a tough 4
D. Accumulate 20 supine hamstring curls with med ball

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