Blog Archives

TEMPO SQUATS AND A BARBELL COMPLEX

WORKOUT OF THE DAY

A. Tempo Back Squat

6 sets of:

3 reps @80% of 1RM with a 4 sec descent

B. 10 minute EMOM

3 Power Cleans + 3 Thrusters + 3 Front Squats 50/35kg

C. 3 sets of:

10 Single Arm Bench Press

10 Bentover Row

WHAT WILL YOU DO TODAY TO MAKE YOURSELF BETTER?

What will you do today to make yourself better?

Will you think about doing something?

Will you write about doing something?

Or will you actually do what needs to be done?

Will you make sacrifices?  WIll you get out of your comfort zone?

Will you put in the extra study?  Will you do the extra training?  Will you reduce your alcohol consumption?  Will you start eating healthier? Will you make time to spend with your loved ones? Will you leave work early?  Will you wake up earlier, or stay up later?

You have the power to do what needs to be done.  Stop making excuses! Do it!

WORKOUT OF THE DAY

A. Pre – Fatigue

1) 20 Push-ups

2) 10 Chin-ups

3) 200m Run

B. 5 rounds for time of:

10 Muscle Cleans from Floor 40/25kg

10 Push Press

10 Burpees Over barbell

*1:1 Work/Rest

SKWAT DAY

 

WORKOUT OF THE DAY

A. Every 2 minutes for 10 minutes

6 Back Squats @ 65%

Once you finish a set of 6, 3 Broad jumps for distance.

B. Build to a heavy single on Push Press

C. 100 Push Presses @50% of what you built to.

*Every time you put the barbell down, 100m Run

A LITTLE CHANGE TO THE THURSDAY MENU

WORKOUT OF THE DAY

A. In pairs, 12 minute AMRAP of:

12 Slam Balls

12 Over Partner Burpees

12 Atomic Sit-ups

AEROBIC OPTION

3 x 400m Runs with a 1:1 rest

1 x 800m Run

ZUU OPTION

10 min EMOM

1 – 10 Sumo Scissors

2 – 20 Half Hindus

3 – 30 Kicksits

4 – 60m Bear Crawl

5 – 20 Explodes

SQUATS, SQUATS and MORE SQUATS


WORKOUT OF THE DAY

A. Every 2 mins for 16 mins:

12 Back Squats @ 50% of your 1RM

B. 4 rounds for time of:

8 Back Squats @50%

200m Row

10 Sit-ups

%d bloggers like this: