Listen To Your GUT

4/20/17

Workout of the Day

A1) Barbell bench press: @22x2; 8-10; rest 30 secs

A2) Batwing Hold: 20-30 secs; rest 90 secs x 3

- tough weight

B) 12 min amrap:

12 Toes To Bar

9 Box Jump(24/20)

6 Push Press 155/115

OLY Class

Max Broad Jump

Max High Jump

Then

Complex:

5 Sets building:

Power Clean+ Hang Squat Clean+ Front Squat+ Split Jerk

Open Good Friday

4/13/17

Workout of the Day

A1) Single Arm Dumbbell Press

- seated: @30x0; 9-12; rest 30 secs b/t sides

- stick to tempo

A2) Ring Row Hold: 20-30 secs; rest 90 secs x 3

- elevated if possible

B) For Time:

1000m Row

50 Strict HSPU

30 pull-ups

OLY Class

Complex:

Power Snatch + BTN Push Press w/ Snatch Grip + OHS

5 Minute to establish starting weight then

Every 3 minutes x 5 (Increasing load)

Then

Death by Clean and Jerk (135/95)

Tank Tops or Nah?

4/11/17

Workout of the Day

Workout of the Day

A1) single arm db bench: @30x0; 9-12; rest 30 secs

- heavier than last week

A2) weighted strict pull-up: @20x0;70% of last week (or 3-5); rest 3 mins x 3

Scale with Chin over the bar hold 10 secs + negative x 3 - set

B) FT- intensity:

3 min amrap

3 strict pull-ups

6 TTB

20 DU's

rest 1 min

x 4

- pick up where you left off

Jump Rope Recomendation

4/6/17

Workout of the Day

A1) Dual Dumbbell Seated Press: @30x0; amrap; rest 30 secs b/t sides

A2) feet elevated ring rows: @30x0; 9-12; rest 30 secs b/t sides; rest 2 mins

x 3

B) EMOM x 8:

Odd- 5-7 HSPU negatives (tripod)

Even- 10 sec active hang + 10 scap pull-ups + 5 strict pull-ups (jumping negatives)

rest 2 mins

For Time:

800m run; rest 2 mins x 2

OLY Class

Snatch 1 Rep Max

Rest 2 Minutes

25 reps @ 77%