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Friday 7/30/21

FUNCTIONAL FITNESS   PART 1 4 Rounds: A1) DB seated Z press; 8-10 reps/arm; building; rest :30 A2) Weighted Dead Bug; 8-10 reps/leg; rest :30 A3) :30 Leg raise over DB/KB   PART 2 5 rounds each: Odd Minutes: 10 Hang Power Clean Even Minutes: 10 Box Jump   STANDARD: 45/35 lb RX: 95/65 lb …
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Thursday 7/29/21

OLYMPIC LIFTING   A. HPC + Hang squat clean + thruster; every :90; build lightly with technique weight in 5 sets B) Clean DL + HPC + Hang SC + SC; build to best set in 15 min then 2-3 more at best set C) PJ- off rack 3×3@65% (1 RM PJ) 2×2@70% 3×2@75%  

Wednesday 7/28/21

Michaels AOTM Workout! 800m Run Then.. Partitioned any way: 50 Pull Up 50 Overhead Squat 50 Toes to Bar 50 Weighted Lunges Then.. 800m Run   STANDARD: 45/35 lb RX: 75/55 lb SPORT: 95/75lb COMPETITION: 115/95 lb  

Tuesday 7/27/21

FUNCTIONAL FITNESS   PART 1 A. 8 min to perform: BB Bent over rows for 3×6-8 B. 8 min to perform a heavy set of 5 on the BB BP   PART 2 AMRAP 12: 12 Calorie 9 Russian Kettlebell Swing 6 Handstand Push Up   STANDARD: 35/18 lb RX: 44/35 lb SPORT: 53/44 lb …
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Monday 7/26/21

FUNCTIONAL FITNESS   PART 1 In 15 min: Tempo Back Squat 320 Find a heavy set of 3 with tempo   PART 2 On the 3:00 x 4 Rounds: 50 Double Under 10 Deadlift 10 Front Squat   STANDARD: 45/35 lb RX: 95/65 lb SPORT: 105/95lb COMPETITION: 135/115 lb


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