Friday’s Workout 8/10

yates row
10-10-10-10

3 rounds
10 dumbbell push press (ahap)
400m run

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point

Thursday’s Workout 8/9


clean complex (8 sets)
1clean
1hang clean below knee
1hang clean above knee
after each set run/row/bike 100m
rest

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point

Wednesday’s Workout 8/8

db romanian deadlift
10-10-10-10

amrap in 5 min
10 kb *swings 50/35#
10 box jumps 20″
*russian swing

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point

Tuesday’s Workout 8/7

Front Squat (with 3 sec pause)
5-3-2-2-1-1

3 rounds
8 Pendlay Row (ahap)
*400m run
rest
*run should be faster than your mile run pace

Buns and Guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point

Monday’s Workout 8/6

 

deadlift sumo or conventional
10-10-10-10

3-4 sets
10 db floor press (ahap)
10 weighted roll outs (ahap)
50m sprint
rest

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point

Thursday’s Workout 8/2

yates row
5-5-5

amrap in 5min
10 dumbbell snatches (choose a challenging weight)
10 burpee step over box (20″)

pick your track:
bodybuilding: 3 sets 15-20 reps
powerlifting: 3 sets 5-10 reps
run,row,bike: short and intense