Fitness Workouts – Week of 08/22/16

 In Daily Workout, Fitness

Monday

A. Snatch – 1 rep every 30 sec x20 sets
B. Power clean – work up to a tough 1
C. 30 sec AB sprint for max calories

Tuesday

A. BTN split jerk – 1 rep every 30 sec x5 minutes
B. Sumo deadlift @21X1; 6-8 reps x5; rest 2 min
C1. Strict press @21X1; 3-3-3-3; rest 30 sec
***work up to a tough 3
C2. Pendlay rows – 5 reps x4; rest 30 sec
D. 3 sets @high effort
200m run
10 Russian KB swings
10 jump switch lunges
rest 2 min

Wednesday

GRIT

Thursday

A. Clean and jerk – 1 rep every 30 sec x20 sets
B. Front squat – work up to a tough 1
***no more than 5 sets
C. Every 2 minutes x5 sets: 5 hang power cleans + 5 lateral BB burpees

Friday

A1. Push press @11X1; 4-6 reps x5; rest 1 min
A2. Chin over bar hang – amsap x5; rest 1 min
B1. Ring dips @21X1; 4-6 reps x3; rest 1 min
***scale down with bar dips
B2. Weighted negative pull ups @30A1; 1-1-1; rest 1 min
***work up to a heavy 1
C. Lunge matrix – 3 reps/leg x3; rest 30 sec
D. EMOM x10 – 5 double KB front rack squats

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