Workout of the Day - Week of 6/6/16 - 6/12/16

MONDAY 6/6:

A. 3 Sets:

Paused* Front Squat x 5 reps

(rest 2 minutes b/w sets)

*pause at bottom for 2 second count

 

B. Hang Power Clean - 3 reps every 75 seconds x 8 sets

*Load from 60-70% 1RM and build slowly if technique is solid

 

C. Side plank -

2 min running clock right side

(rest 1 minute)

2 min running clock left side

*Goal is 120 second plank hold each side; if you fall out before that time, rest as little as needed and resume the hold

 

 

TUESDAY 6/7

 

A. 6 sets of:

On a 3.5 minute clock:

5 Push press @ 65% 1RM

15 Box jumps (24/20")

Max Burpees/Pullups/Russian KBS in remaining time

(rest 90 secs)

*rounds 1&2 will be burpees, rounds 3&4 will be pull-ups, rounds 5 & 6 will be Russian KBS

 

WEDNESDAY 6/8

A. 3 Sets:  

Deadlift x 5 reps

(rest 30 seconds)

Farmers walk x 200ft (70/53#)

(rest 2-3 minutes)

 

B. For max reps:

3 min - Altern DB Snatch (45/25#)

3 min - Double unders

2 min - Altern DB Snatch

2 min - Double unders

1 min - Altern DB Snatch

1 min - Double unders

 

THURSDAY 6/9

A. 4 sets of:

Close-grip bench x 10,8,6,4

(spot your partner)

Bent over DB row x 8-10

(rest 2 min)

 

B. 3 Sets:

Lying DB Tri Extension x 10-15

(rest 1 min)

Altern DB Bicep Curl x 6-8/arm

(rest 1 min)

 

C. Tabata mountain climbers

 

FRIDAY 6/10

A. 4 Sets:

Snatch-grip deadlift x 5 reps

(rest 90-120 sec)

 

B. For time:

400m Run (79th)

40 Step down box jumps (24/20")

200m Run (75th)

20 Step down box jumps (24/20")

 

C. 3 min AMRAP:

Row calories - 20/12 (male/female)

Max situps in remaining time

 

SATURDAY 6/11

Saturday surprise!

 

SUNDAY 6/12

Rest or Open Gym :)