9/23/2014
A. Push Press 4 x 3 @ 80% rest as needed
B. Banded Deadlift 10 x 1 @ 60% of 1RM (same band as last week) rest 20 seconds
+
4 sets:
Run 500m
20 Pull-Ups
20 Wall Ball Shots 30/20
20 Box Jumps 24/20 *games standard*
20 HSPU
Row 500m
rest 5 minutes
B. Banded Deadlift 10 x 1 @ 60% of 1RM (same band as last week) rest 20 seconds
+
4 sets:
Run 500m
20 Pull-Ups
20 Wall Ball Shots 30/20
20 Box Jumps 24/20 *games standard*
20 HSPU
Row 500m
rest 5 minutes
9/22/2014
To Athletes Competing at BOTE this weekend Please follow blog EXACTLY. You will workout Monday and Tuesday as is, take wednesday off and have a special aerobic/mobility day Thursday with Friday off.
A. Snatch
5 singles @ 75%
10 singles @ 80%
B. Clean & Jerk
5 singles @ 75%
10 singles @ 80%
C. Front Squat - 4 x 3 @ 80% rest as needed
D. GH Raise - 3x Max Reps
E. Barbell Hip Bridge 3 x 12 reps - rest 60 seconds
F. Banded Leg Curls x 100 reps
Barbell Hip Bridge
http://youtu.be/ylpfCk3i-0Y
Banded Leg Curls
http://youtu.be/j_IEOwAWyJM
A. Snatch
5 singles @ 75%
10 singles @ 80%
B. Clean & Jerk
5 singles @ 75%
10 singles @ 80%
C. Front Squat - 4 x 3 @ 80% rest as needed
D. GH Raise - 3x Max Reps
E. Barbell Hip Bridge 3 x 12 reps - rest 60 seconds
F. Banded Leg Curls x 100 reps
Barbell Hip Bridge
http://youtu.be/ylpfCk3i-0Y
Banded Leg Curls
http://youtu.be/j_IEOwAWyJM
9/20/2014
"Fight Gone Bad"
3 rounds:
1 minute wall ball shots 20/14
1 minute sdhp 75/55
1 minute box jumps 20"
1 minute push press 75/55
1 minute row for calories
1 minute rest
3 rounds:
1 minute wall ball shots 20/14
1 minute sdhp 75/55
1 minute box jumps 20"
1 minute push press 75/55
1 minute row for calories
1 minute rest
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