Workouts 10/1-10/6

Monday 10/1: “Monday is a heavy day”
– Back squat to a max
– Seated Box Jump 10×1
– On the minute for 10 minutes
4 Deadlifts @ 75% of max & 8 Leg Lift/Raise
– 50 Hollow Rocks

Tuesday 10/2: “White Russian”
– Push Press 5-5-3-3-1-1
– 21-15-9
1 Arm Russian Swings
Russian Twists w/ MedBall

Wednesday 10/3: “Double Down”
– Overhead Mobility
– Snatch technique
– 3 Rounds for Time
15 Wallball
30 Double Unders
15 Abmat Situps

Thursday 10/4: “My quads are sore”
– Split Squat 6×4 @ up the weight every 2 sets
– 3 Rounds AFAP
10 Front Squats from the ground @ 95 lbs
15 Deadlifts @ 95 lbs
10 Pull Ups
15 Box Jumps
rest 60 seconds

Friday 10/5: “Form form form”
– Clean Technique
– Strict Press to a max
10,9,8….1
Medball Clean
Ring Dips

Saturday 10/6: “KB Day”
– Go over KB Complex
– 12 min AMRAP
1 KB Complex
10 burpees

Twitter Digg Delicious Stumbleupon Technorati Facebook Email

No comments yet... Be the first to leave a reply!