20 bodyweight squatCombo Set:
20 tuck jumps
10 pushups
3 supersets
Snatch w/50lb barbell x15Combo Set:
Floor wipers x15 each side
Box Jumps for 2 minutes (1 set at 8, 2 sets at 7 height)
3 supersets
Power Cleans w/50lb barbell x15Combo Set
Moutain Climbers 15 each leg
Toe taps on box (4 height) for 2 minutes
3 supersets
10 lunges each leg
10 pushups
Overhead hold w/40lb barbell for 1 minute
5 supersets
Front Squat to Push Press w/60lb barbellCombo Set:
20 seconds work, 10 seconds rest
15 sets (7.5 minutes total)
Bent over rows w/70lb barbell x 15
Floor Wipers x 15 each side
Box Jumps (6 steps high) x 15
6 roundsFinish:
5 BurpeesDeadlift w/70lb barbell x 5
Alternate without stopping for 6 minutes. do as many supersets as you can, I did 7.
Push Press w/60lb barbell x6Combo Set (ladder style 10-1, then 1-10)
Overhead Squat w/60lb barbell x6
Snatch w/60lb barbell x6
Back Squat w/60lb barbell x6
Deadlift w/60lb barbell x6
Bent Over Rows w/60lb barbell x6
Pushups x6
Repeat 3 times
Burpees
High Pull
Ab Roll w/barbell
Box Jump (8 steps high)
Deadlift
I did 10-1 w/60lb barbell and 1-10 w/40lb barbell. I only got back to 8 before class ended.
10 pullups
10 pushups
10 bench dips
4 sets
Medium Grip Lat Pulldowns 120x10, 135x8, 150x6, 165x4
Dbell One Arm Rows 60x6,6
Barbell Bent Over Rows 135x6,6
Hammer Curls 40x8,8
20 air squatsTimed Superset #1:
10 push press w/60lb barbell
10 jump tucks
3 rounds
5 air squatsTimed Superset #2:
5 clapping push-ups
Alternate for 2 minutes, rest 30 seconds. 3 rounds
5 push press w/60lb barbellTimed Superset #3:
5 frog jumps
Alternate for 2 minutes, rest 30 seconds. 3 rounds
5 burpeesFinishing Move:
5 bent over rows w/60lb barbell
Alternate for 2 minutes, rest 1 minute. 3 rounds
Hang Cleans w/40lb barbell
20 seconds work, 10 seconds rest. 15 rounds (7.5 minutes) Rest position is bar hanging at arms length. Put the weight down, and a round is added.
No structured warmup today. I did a lot of stretching and 5 sets of light let extensions to warm up the knees.
Combo Set:
6 snatches w/75lb barbell
6 overhead squats w/75lb barbell
6 back squats w/75lb barbell
6 bent over rows w/75lb barbell
6 deadlifts w/75lb barbell
6 pushups
5 times through
Work/Rest Set:
Push Presses w/40lb barbell 30 seconds work/30 seconds rest
4 rounds (2 minutes total)
Rest position is bar at shoulder height
Finish Him!:
10 lunges each leg w/40lb barbell
60 meter walk w/40lb barbell overhead
10 push-ups
10 right-side plank-ups
10 left-side plank-ups
5 times through
This was a really good workout, even though my groin muscles were still pretty sore from all of the lunges on Tuesday.
2x20 Bodyweight SquatsWork:
2x20 Jump Squats
3x10 Pushups
4x30meter lunges w/no weight (first 15 meter forward, 2nd 15 meter backward)1x30meter combo:
2x30meter overhead lunges w/45lb barbell
2x30meter overhead lunges w/75lb barbell - OUCH
hold 40lb barbell in one hand, lunge with that legJumps:
set weight down, do a pistol with same leg
deadlift barbell
Alternate leg and repeat
Draw a 'V' with jumps 6 timesFinish:
Draw a 'T' with jumps 6 times
Draw a 'W' with jumps 6 times
5 deadlifts with 40lb barbell
10 push presses with 40lb barbell
repeat for 12 minutes, try to get 14 supersets. I got 12
