2/9
- squat 3 x 5
- push press 3 x 5
- 50 lbs. dumb bell walking lunges – 20 yards
- box jumps @ 24″ – 20 reps
- -rest 60 seconds-
- 50 lbs. dumb bell walking lunges – 20 yards
- toes to bar – 20 reps
- -rest 60 seconds-
- 50 lbs. walking lunges – 20 yards
- burpees – 20 reps
- 50 lbs. dumb bell walking lunges – 20 yards
- spring 120 yards
2/11/15
first
- deadlift 5 max reps (add 10 lbs. to last workout)
- pull-ups 3 x max reps
complete 5 rounds
- 185 lbs. power snatch – 2 reps
- chest to bar pull-ups – 9 reps
- lateral hops – 12 reps
*power snatch should be approximately 85% max. for lateral hops, use 12″ parallette or similar device.
2/16/15
first
- power clean 4 x 4 (add 2.5 lbs. to last workout
- chin-ups 3x max
amrap (as many reps as possible) in 15 minutes
- towel hang – 15 seconds
- push press – 5 reps
- burpee box overs – 5 reps
- towel hang – 15 seconds
- push press- 5 reps
- burpee box overs – 5 reps
- towel hang – 15 seconds
- push press – 5 reps
- burpee box overs – 5 reps
*use 70% of bodyweight for push press. increase the chin-ups by 1 rep at the start of each round.
zoeyolbum 🍋 