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
GUESS WHAT? NO MORE COMPS
WORKOUT OF THE DAY
15 min EMOM
1) 10m Handstand walk/Face to wall Shoulder taps 12/Box Handstand weight shifts/ 30 second Front
to wall handstand hold
2) 8 Strict toes to bar/Straight leg raise/High knee raise
3) 4 Bar Muscle-ups/Hips to bar/Chest to bars/Kipping Pull-ups/Hollow to Arch Swing (high)
B. 21-15-9
Box Jumps
Kettlebell Swings 24/16kg
Sit-ups
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
