Fitness Workouts – Week of 08/15/16

 In Daily Workout, Fitness

Fitness workouts for the week of August 15, 2016.motivation

Monday

A. Snatch – 1 rep every 30 sec x15 sets
B. Power clean cluster – work up to a tough 2 (touch n go)
C. Back squat – work up to a tough 1
***no more than 5 sets
D. 20 sec AB sprint all out, rest 3:10 x4

Tuesday

A. BTN split + split jerk 1.1 every min x10
B. Deadlift @21X1; 6-8 reps x5; rest 2 min
***end heavier than last week
C1. Strict press @21X1; 3-5 reps x3; rest 30 sec
C2. DB rear delt rows @20X0; 6-8 reps/arm x3; rest 30 sec
D. 3 sets @high effort
30 DUs/singles
20 alt DB snatch
10 burpees
rest 2 min

Wednesday

GRIT

Thursday

A. Clean and jerk – 1 rep every 30 sec x15 sets
B. Power snatch + pause OHS 1.2 x4 every 90 sec x4
***3 second pause at the bottom of the OHS
C. Front squat – work up to a tough 2
***no more than 4 sets
D. Every 2 minutes x5 sets: 30 sec shuttle sprint

Friday

A1. Strict press @11X3; 3-5 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 x5; rest 1 min
***scale as needed, either on a bench, on parallettes, on the bar attachment, on rings
B2. Weighted negative pull ups @30A1; 4-6 reps x5; rest 1 min
***everyone does this, even if they have pull ups
C. Walking lunges – amrap in 30 sec, rest 30 sec x2
D. EMOM x10 – 8-10 unbroken wall ball

Saturday 

McAfee Sports Center Grand Opening – Bring a Friend Workout at 11 am. Tell your friends!

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