Workout of the Day: 1/8/18 - 1/14/18

MON 1/8

A. 4 sets:

Back Squat x 5-8

(Rest 30-60 sec)

Strict Pull-ups x 3

(Rest 90-120 sec)

 

B. 12 min. AMRAP:

7 Front Squats (~50-60% of today's best BS, NTE 95/65#)

7 Hand Release Push-ups

7 Pull-ups 200m Run* (75th st)

 

TUE 1/9

A. 3 Sets:

Behind the Neck Press x 5-8

Single Leg DB/KB RDL x 5-8/leg

(Rest 90 sec)

 

B. 15 min. AMRAP:

40 sec Forearm Plank

30 sec Single arm OH Hold per arm (NTE 50/35#)

20 DB/KB Goblet Box Step-ups (10/leg)

10 Single-arm Sumo Deadlift High-pull - alternate arms

*same DB or KB for all exercises

 

WED 1/10

A. 3 Sets:

Pendlay Row @20x1 x 4-6

(Rest 2 mins)

 

B. 3 Sets for Reps/Cals:

1 min - Row

1 min - Power Clean (today's best Pendlay Row, NTE 115/75#)

1 min - Wallball (20/14#)

3 min - Rest

 

THU 1/11

A. 4 sets:

Close Grip Bench Press x 7-5-3-3

(spot partner)

Band pull-aparts x 15-20

(Rest 2 mins)

 

B. 4 Rounds:

30 sec - KB swings (53/35#)

30 sec - Rest

30 sec - Sit-ups

30 sec - Rest

30 sec - Double Unders

30 sec - Rest

 

FRI 1/12

A. 4 sets:

Front Squat x 4-4-3-3

Box Hamstring Curls x 5-8

(Rest 2 mins)

 

B. 3 rounds for time:

10 Deadlifts (today's best FS, NTE 225/155#)

200m run (75th st)

 

SAT 1/13

Saturday surprise!

 

SUN 1/14

SUNDAY STRETCH @ 10am or rest.