Friday 01-24-19 S

Thursday, January 23, 2020

Warm Up: 

- Get Started ASAP - 
Prayer Holds x 30 secs 
Swivel Hips x 30 secs  
Lying leg Iron Crosses x 30 secs    
+
Grab 1 Light DB...
1 Set Only of: 
90 Secs Row, Bike, or Run   
30 Secs Rest  
30 Secs-Rest-30 Secs Wall Sits     
30 Secs Rest 
30 Secs-Switch Arms-30 Secs DB Waiters Walks 
+
Review/Movement Standards: 
Review-> Then 10 Push Ups
Review-> Then 10 Walking Lunges 
Review-> Then 10/5 DB Hang Clean & Jerks 
- Trade in DB for workout; leave on perimeter of gym floor    

 

Workout: 
Min 1: 10 Back Squats 95/65 (off rack) 
Min 2: 16/12 Cal Row 
Min 3: 16/12 Push-Ups 

Min 4: 9 Back Squats 115/75 
Min 5: 16/12 Cal Row 
Min 6: 16/12 Push-Ups 
-  
Min 7: 8 Back Squats 135/95 
Min 8: 16/12 Cal Row 
Min 9: 16/12 Push-Ups 
-  
Min 10:  7 Back Squats 155/105 
Min 11: 16/12 Cal Row 
Min 12: 16/12 Push-Ups 
-  
Min 13: 6 Back Squats 175/110 
Min 14:  16/12 Cal Row 
Min 15: 16/12 Push-Ups 
+
For the next set of mix modal movements, the number of reps pertains to the total of reps per movement and reps per limb. It does not relay to gender like the reps above. 
+
Min 16: 5 Back Squats 185/125 
MIn 17: 16/8 Walking Lunges    
MIn 18: 10/5 DB Hang Clean & Jerks @ mod hard # 

MIn 19: 4 Back Squats 205/135 
Min 20: 16/8 Walking Lunges    
Min 21: 10/5 DB Hang Clean & Jerks 

Min 22: 3 Back Squats 225/145 
Min 23:  16/8 Walking Lunges      
Min 24: 10/5 DB Hang Clean & Jerks 

Min 25: 2 Back Squats 235/155
Min 26:  16/8 Walking Lunges    
Min 27: 10/5 DB Hang Clean & Jerks 

Min 28: 1 Back Squat 245/160 
Min 29: 16/8 Walking Lunges    
Min 30: 10/5 DB Hang Clean & Jerks 

 

L1 & L2: Use the loads above or scale back 
L3: Open up at 135/95-155/105 and go from there 

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