Workout of the Day: 5/1/17 - 5/7/17

MON 5/1

A. 4 sets:

Push Press x 5,5,4,4 

(Rest 30-60 sec)

Strict Pull-ups x AMRAP in 30 sec

(Rest 60-90 sec)

 

B. For Time:

7 rounds:

5 Shoulder to Overhead (70-80% of today's best 4-rep NTE 135/95#)

7 Sumo Deadlifts

Then immediately into...

4 rounds:

200m run (75th st)

(rest 30 sec b/w rounds)

*Score = time for entire piece (7 rounds plus 4 runs w/ rest)

 

TUE 5/2

A. 4 sets: 

Back Squat x 7,3,7,3

(Rest 30 sec)

Single arm DB Upright Row x 5-7/arm

(Rest 60-90 sec) 

 

B. 10 min. AMRAP:

30 Double Unders

25 Air Squats 

20 Burpees 

 

WED 5/3

A. Take 20 Minutes to Cycle: 

Russian KB Swing x 10-15 reps

(Rest as needed)

Ring Dip x AMRAP-2

(Rest as needed)

Side Plank x 30 sec/side 

(Rest as needed)

Assault Bike 20 sec for max cals

(Rest as needed)

 

B. 3 Rounds of: 

30s - Row for cals 

30s - Rest

30s - Lateral box step overs (24/20")

30s - Rest 

30s - Strict Pull-ups

30s - Rest 

*score = total reps + cals

 

THU 5/4

A. 4 sets: 

Deadlift x 8,6,4,8

*goal is for the last set of 8 to be heavier than first yet typically lighter than the 4

 

B. For time: 

10,9,8....1

DB Snatch

Box Jump (24/20")

 

FRI 5/5

A. 3 Sets:

DB Bench Press @31x1 x 8-12 

(Rest 30 sec)

Pendlay Row (barbell) x 4-6

(Rest 60 sec)

 

B. 4 rounds for time:: 

8 Hang Squat Cleans (50-60% of max NTE 95/65#)

12 Toes 2 Bar 

200m Run (75th st)

 

SAT 5/6

Saturday surprise!

 

SUN 5/7

SUNDAY STRETCH @ 10am or rest.