Workout of the Day: 4/3/17 - 4/9/17

MON 4/3

A. 4 sets:

Back Squat x 10, 5, 10, 5 

(Rest 30-60 sec)

Kneeling Torso Row w/ DB or KB x 5-10/arm 

(Rest 60 sec)

 

B. For Time:

20 Power Cleans (~50-60% max NTE 95/65#)

400m Run (79th st)

15 Power Cleans (60-70% max NTE 115/75#)

400m Run 

10 Power Cleans (~70% max NTE 135#/95#)

400m Run 

5 Power Cleans (~80% max NTE 155/105#) 

 

TUE 4/4

A. Close-grip Bench Press x 8,6,4,8 

(Spot partner)

Bent over DB/KB Row @31x2 x 8,6,4,8 

(Rest 1 min)

 

B. 3 min AMRAP- Push-ups- begin with max ub set & note total reps/ub set

 

C. 8 min. AMRAP:

4 Strict Pull-ups

10 Squat thrusts 

16 Forward Lunge Steps (8/leg alternating legs)

*score = rounds + reps

 

WED 4/5

A. 3 sets:

Russian DB Box Step-up x 10/leg 

(rest 30-60s b/w legs) 

BTN Press x 5-8 

(Rest as needed)

Side Plank Rotations (on elbow) x 8-12/side 

(Rest as needed)

Assault Bike x 20 sec for max cals 

(rest 1-2 min)

 

B. 500m Row Time Trial 

 

C. 800m (72nd st) recovery walk/jog 

 

THU 4/6

A. 5 Sets to build to moderately tough set of: 

Hang Power Clean + Hang Squat Clean + Front Squat

*moderately tough means no misses during build to final complex

(Rest 90 sec b/w sets)

 

B. 4 Rounds for reps:

30 sec -  DB Snatch (alt. arms) (moderate wt. NTE 50/35#)

30 sec - Rest 

30 sec - DUs

30 sec - Rest 

 

FRI 4/7

A. 4 sets: 

Sumo Deadlift x 5 reps 

(Rest 1.5-2 mins b/w sets)

*increase weight each round

 

B. For Time: 

21-15-9 reps

DB Push-press (NTE 50/35#)

KB Swing (NTE 53/35#)

T2B 

 

SAT 4/8

Saturday surprise!

 

SUN 4/9

SUNDAY STRETCH @ 10am or rest.