6 October 2014 | 619

6 October 2014

photo-132

Monday

Supplemental Power/Strength
 7 x 1 Snatch Balance
 5 x 1 Snatch
 7 x 1 Clean and Jerk

Strength

Superset

  • Back Squat
  • 6 x 6
  • GHD Sit Ups
  • 6 x 15
  • Every 4 Minutes

Back Squat

  • 1 x 20 @ 50% of 1 Rep Max

Workout of The Day
5 Rounds

  • 10 Clean and Jerk 165/115 135/95 115/85
  • 200 Meter Run

or

3 Rounds

  • 20 Kettlebell Swings 1.5/1.0
  • 15 Burpees
  • 400 Meter Run
Supplemental Endurance
 Row 2000 Meters x 2
 5 Minutes Rest in Between Rounds (focus on mobility)

Tuesday

 Gymnastics Strength
 5 x 2 Ring Muscle Ups + 2 Ring Dips
 5 x 1 Legless Rope Climbs
 5 x 9 Strict Handstand Push Ups
 5 x 9 Weighted Pull Ups

Strength

Superset

  • 6 x 6 (9) Pendlay Row
  • 6 x 15 (8) Quality or Hand Release Push Ups
  • Every 3 Minutes

Superset

  • 6 x 9 Chin Ups
  •  6 x 12 Hollow Rocks
  •  Every 3 Minutes
Supplemental Endurance
 5 Rounds
 400 Meter Run
 15 Unbroken Wall Balls
 Find your average 400 Meter Time
Then
150 Double Unders
Stretch the Heck out of your Lower Legs Afterwards : )

Wednesday

Supplemental Strength/Power
 6 x 3 Overhead Squat
 24 Minutes to Find your 1 Rep Max Thruster
 9 x 1 Split Jerk from The Blocks

Strength

Superset

  • 6 x 6 Front Squats
  • 6 x :30 Seconds Handstand Holds
  •  Every 4 Minutes

Workout of The Day

3 Rounds

  • 10 Thrusters 135/95 115/85 95/65
  • 10 Bar Facing Burpees

then
3 Rounds

  • 10 Squat Cleans
  • 10 Lateral Burpees

then
3 Rounds

  • 10 Back Squats
  • 10 Burpees
Supplemental Endurance
 1000 Meter Row
 1 Mile Run
 15 Minutes Stairmaster

Comments

comments

Leave a reply

Your email address will not be published. Required fields are marked *