Fitness Workouts – Week of 08/29/16

 In Daily Workout, Fitness

Fitness Workouts for the week of August 29, 2016.

Monday

A. Snatch – 15 minutes to work up to a max for the day
B. Back squat @20X1; 6-8 reps @70%1RM x4; rest 2 min
C. EMOM x10 – 5 KB swings + 8 sec AB sprint

Tuesday

A. 5K row for time

Wednesday

GRIT

Thursday

A. Clean and jerk – 15 minutes to work up to a max for the day
B. Front squat @20X1; 6-8 reps @70%1RM x4; rest 2 min
C. Accumulate 3 min FLR

Friday

A1. Push press @11X3; 4-6 reps x3; rest 30 sec
A2. Single arm ring rows @40X0; 6-8 tough reps/arm x3; rest 30 sec
A3. Ring dips @21X1; 6-8 reps x3; rest 30 sec
A4. Weighted negative pull ups @30A1 – amrap @80% of the heavy 1 from last week; rest 30 sec
B. Lunge matrix – 5 reps/leg x3; rest 30 sec
***matrix = forward lunge and back, side lunge and back, reverse lunge and back
C. EMOM x10 – 6 double KB front rack squats

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