Fitness Workouts – Week of 08/08/16

 In Daily Workout, Fitness

Fitness workouts for the week of August 8, 2016.

Monday

A. Snatch – 1 rep every 45 sec x12 sets
B. Power clean cluster 1.1 x4; rest 10 sec/rest 2 min
***should end heavier than last week
C. Back squat – work up to a tough 3
***no more than 5 sets
D. 15 sec AB sprint all out, rest 2:45 x4

Tuesday

A. Jerk dip + split jerk 1.2 every min x10
B. Deadlift @21X1; 6-8 reps x4; rest 2 min
***heavier than last week
C1. Strict press @21X1; 4-6 reps x3; rest 30 sec
C2. DB rear delt rows @20X0; 8-10 reps/arm x3; rest 30 sec
D. 3 sets @high effort
8 burpees
10 wall ball
12 KB swings
rest 2 min

Wednesday

GRIT

Thursday

A. Clean and jerk – 1 rep every 45 sec x12 sets
B. Power snatch + snatch balance + OHS 1.1.1 every min x5
***use 85-90% of the tough 1 from last week
C. Front squat – work up to a tough 4
***no more than 4 sets
D. Every 2 minutes x5 sets: 5 burpees + 5 cal AB

Friday

A1. Strict press @11X3; 4-6 reps x5; rest 1 min
A2. Assisted high pull up hold – 20-30 sec x5; rest 1 min
***keep bar at height used for SP
B1. Dips @21X1; 4-6 reps x4; rest 1 min
B2. Weighted negative pull ups @30A1; 4-6 reps x4; rest 1 min
C. DB reverse lunges – 20 alternating reps x5; rest 1 min
D. EMOM x10 – 6 deadlift + 4 bar facing burpees

 

Recommended Posts