June 7, 2019-Workout
A. Power Clean – 70% x 3 x 5 Power Jerk – 60% (of split jerk) x 3 x 5 Overhead Squat – 70% x 3 x 5
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Health & Wellness
Tag: Squats
June 4, 2019- Workout
A. 3-Position Snatch (floor, below knee, above knee) – 60%, 65%, 70% x 4 sets B. Snatch Pull – 90% (of sn) x 3 x 2, 95% x 3 x 2 Back Squat – 70% x 5 x 5 Push Press – 70% x 5 x 5 Notes: Working on skill and positioning
April 9, 2019- Workout
A. Bench 5-6 sets 1-3 reps 50-60% 1RM or Intensity B.Back Squat5-6 sets 1-3 reps 50-60% 1RM or Intensity C. Clean and Jerk3-8 sets 3-5 reps @ 70% 1RM or Intensity Notes:Rest 1-2 mins in between each set
April 3, 2019- Workout
A. 2×5 Kettlebell Goblet Squats B.10 EMOM 12 reps Two Handed Swings C. 5 min Continuous Loaded Carry Gray Cook Drill: Farmer Walk, Rack Walk, Waiter Walk all same side. Then switch. Try not to drop the bells Notes: Form and positioning is always most important. If your form starts breaking down perform less reps …
March 19, 2019- Workout
A.Deload Back Squat 5×5 @ 65% B.5 Rounds:4oo Meter run17 Kettlebell Swings10 Pull ups
March 12, 2019- Workout
A.Back Squat 5×1 @ 75%, 85%, 95% B.4 x 400 meter run with 2:00 rest Then 10 EMOM – alternate between1st min) 3 Chest to bar Pull ups2nd min) 30 Kettlebell swings, 20 Burpees, 10 Sit ups Notes: Modify the reps as needed to fit each minute
March 5, 2019- Workout
A. Back Squat 5×3 70%, 80%, 90% B. Buy in:Row 400m Then: 5 Rounds for time 8 Pull ups16 Burpees
February 12, 2019 – Workout
Back Squat 5×3 @75%, 85%, 95% Build to 95% of 1RM AMRAP 20 MINRow 400mPush ups x 8Squats x 12Lunges x 16 (8 each leg)
January 26, 2019- Workout
Long Steady State Cardio Looking to work continuously for 20-90 mins while maintaining a heart rate between 60-70% A. 4 Rounds of: 400m run 25 Air Squats B. Followed by easy cycling for the remaining time. Roll right into it. Notes: Focus on hamstring activation through flexed feet. Slow down the movements as needed to …
January 22, 2019- Workout
A. Back Squat 5×1 @70%, 80%, 90% Build to 90% of 1RM. This week you could add int a 6th set and aim higher than 1RM. Record your numbers B. 5 2-minute rounds of: 15-cal. row Max strict toes-to-bars Rest 2 minutes Notes: Modify toes to bar with knee raises or any lower ab workout