Fitness Workouts – Week of 09/12/16

 In Daily Workout, Fitness

Fitness workouts for the week of September 12, 2016.lift up autism 2016

Monday

A. Push press @11X1; 4-6 reps x3; rest 2 min
B. Wittman (25 min cap)
7 rounds for time
15 KB swings (53/35)
15 power cleans (95/65)
15 step down box jumps
C. Accumulate 3 min hang from pull up bar

Tuesday

A. Snatch – 2 reps x5; rest 2 min
***all sets @75%1RM, reset in between reps
B. Clean – 2 reps x5; rest 2 min
***all sets @75%1RM, reset in between reps
C. Back squat @20X1; 3-5 reps @80%1RM x4; rest 2 min
D. AMRAP 1 min: 8/6 cal AB + push ups for the remainder
rest 1 min x5

Wednesday

GRIT

Thursday

A. Jerk dip + split jerk – 1.1 every min x10
B. Snatch balance + heaving snatch balance – 1.1 every min x10
C. Front squat @20X1; 3-5 reps @80%1RM x4; rest 2 min
D. EMOM x10 – 30 sec farmers carry

Friday

A. BB Pendlay rows @21X0; 6-8 reps x4; rest 2 min
B. DB bench press @40X1; 4-6 reps x3; rest 1:30
C. 4 sets @ high effort
12 KB swings
10 OHS
8 bar facing burpees
6 T2B/K2E
rest 2 min

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