Thursday, February 7, 2013
AMRAP Deadlift Fitness Workout #25
Phase 1 - Day 32/112
INTENSITY:
AMRAP, 9 Minutes
7 Deadlift, 315lbs
3 Wall-Walk Ups
2 Man-Maker (55/35)
RESET:
25 High Kicks, Left
25 High Kicks, Right
60s Cobra Pose
60s Spiderman Stretch, Left
60s Spiderman Stretch, Right
60s Squat Bridge
Snatch Fitness Workout #24
Phase 1 - Day 31/112
INTENSITY:
3 Rounds for Time of:
800m Run
10 KB Snatch (1.5p/1p)
25 Sit-Ups
RESET:
10 Minutes Practice:
Handstand to Forward Roll
INTENSITY:
3 Rounds for Time of:
800m Run
10 KB Snatch (1.5p/1p)
25 Sit-Ups
RESET:
10 Minutes Practice:
Handstand to Forward Roll
Tuesday, February 5, 2013
Sandbag Fitness Workout #23
Phase 1 - Day 30/112
INTENSITY:
5 Rounds of:
8 Sandbag Thruster
10 Wall Balls
12 KB SDHP (1.5p / 1p)
15 Double Unders
RESET:
For Quality:
20 Toes to Bar (Strict)
20 Bench Dips
20 PVC Pass Throughs
60s Cobra Pose
60s Plow Pose
INTENSITY:
5 Rounds of:
8 Sandbag Thruster
10 Wall Balls
12 KB SDHP (1.5p / 1p)
15 Double Unders
RESET:
For Quality:
20 Toes to Bar (Strict)
20 Bench Dips
20 PVC Pass Throughs
60s Cobra Pose
60s Plow Pose
Monday, February 4, 2013
Heavy Bench Fitness Workout #22
Sunday, February 3, 2013
Gasser Fitness Workout #21
Phase 1 - Day 29/112
INTENSITY:
3 Rounds:
Gasser
10 KB Swings (2p / 1.5p)
10 Box Jumps (30 / 24")
RESET:
25' Handstand Walk
25 High Kicks, Right
25 High Kicks, Left
25 Side Kicks, Right
25 Side Kicks, Left
25' Handstand Walk
INTENSITY:
3 Rounds:
Gasser
10 KB Swings (2p / 1.5p)
10 Box Jumps (30 / 24")
RESET:
25' Handstand Walk
25 High Kicks, Right
25 High Kicks, Left
25 Side Kicks, Right
25 Side Kicks, Left
25' Handstand Walk
Alpha Series - Week 3, Phase 1
Phase Length: 4 Weeks
Sets: 4
Rep Range: 15-20
Load: 55-60% 1RM (1 Rep Max)
Monday:Snatch Press / 4 Snatch Balance
Tuesday:DL / 2 Pistols ea. leg
Wednesday:Clean Progression
Thursday:OHS / 4 Sandbag OTB
Friday:PJ / 8 Walking Lunges
Saturday:2 Sets, Max Pull-Up, 10 K2E
Sunday:2 Sets, Max Time Wall-Sit
The exercises listed after the lift are to be done between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
GSQT - Goblet Squat
HPC - Hang Power Clean
OHS - Overhead Squat
OTB - Over The Back w/ Sandbag
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Click here for additional phases
Sets: 4
Rep Range: 15-20
Load: 55-60% 1RM (1 Rep Max)
Monday:Snatch Press / 4 Snatch Balance
Tuesday:DL / 2 Pistols ea. leg
Wednesday:Clean Progression
Thursday:OHS / 4 Sandbag OTB
Friday:PJ / 8 Walking Lunges
Saturday:2 Sets, Max Pull-Up, 10 K2E
Sunday:2 Sets, Max Time Wall-Sit
The exercises listed after the lift are to be done between each set.
Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.
OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
GSQT - Goblet Squat
HPC - Hang Power Clean
OHS - Overhead Squat
OTB - Over The Back w/ Sandbag
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Click here for additional phases
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