Monday Training

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“Fitness/Beginner/Recovery”
A.
Back Squat 3×5 (add 5lbs)
rest 1-2 minutes between sets

B.
2-4 rounds, for time
20 DB Power Snatch (each side, from floor)
20 Situps

“Competition Prep”
A.
Build to a heavy single Snatch
not max effort, something you can repeat

B.
Build to a heavy single Clean
not max effort, something you can repeat

C.
For time
5-1 Deadlift/Pullup 195/125
5-1 Power Clean/Wall Climb 145/95
5-1 Power Snatch/Bar Hop Burpee 95/65

Barbell starts with three 25lb plates on each side for men
Barbell starts with three 15lb plates on each side for women

complete 5-1 of the first 2 movements
that’s 5 of each
4 of each
3 of each
2 of each
1 of each

then strip the outside plates off for the next 2 movements
repeat the process for the last 2 movements

“Home Workout”
A.
Lunges 5 sets of 10 (add weight if possible)
rest 1 minute between sets

B.
10 minutes, max rounds
10 Step ups (use bench, chair, stairs)
10 Situps

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