Fitness Workouts – Week of 08/01/16

Fitness workouts for the week of August 1, 2016.

Monday

A. Snatch – 1 rep every min x10
B. Power clean cluster 1.1.1 x3; rest 10 sec/rest 2 min
C. Back squat – work up to a tough 5
***no more than 4 sets
D. 15 sec AB sprint all out, rest 2:45 x3

Tuesday

A. Jerk dip + split jerk 2.1 every min x12
B. Deadlift @21X1; 8-10 reps x4; rest 2 min
C1. Strict press @21X1; 6-8 reps x3; rest 30 sec
C2. Ring rows @21X1; 8-10 reps x3; rest 30 sec
D. 3 sets @high effort
10 box jump overs
10 wall ball
10 alt DB snatch
rest 2 min between

Wednesday

GRIT

Thursday

A. Clean and jerk – 1 rep every min x10
B. Power snatch + snatch balance – 10 minutes to work up to a heavy 1
C. Front squat – work up to a tough 6
***no more than 4 sets
D. 10 sec prowler sprint every 2 min x6-8 sets

Friday

A1. Strict press @11X3; 4-6 reps x4; rest 1 min
A2. Assisted high pull up hold – 20-30 sec x4; rest 1 min
***keep bar at height used for SP
B1. Dips @20X0; 4-6 reps x4; rest 1 min
***scale as needed, either on a bench, on parallettes, on the bar attachment, on rings
B2. BB inverted rows @21X1; 6-8 reps x4; rest 1 min
C. DB walking lunges – 20 heavy reps x5; rest 1 min
D. EMOM x10 – 5 burpees + 5 pull ups