Back Squats: 3-3-3-3-3 (80%) *Every 2:00 Minutes perform a set*
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Monday March 1, 2021
Sunday February 28, 2021
Saturday February 27, 2021
Friday February 26, 2021
Thursday February 25, 2021
Wednesday February 24, 2021
Tuesday February 23, 2021
AMRAP in 5:00 Minutes
12/10 Calorie Echo Bike/Row
12 GHD Situps/Toes-Bar
-right into-
AMRAP in 5:00 Minutes
12/10 Calorie Echo Bike/Row
5 Burpee Pullups
-directly into-
AMRAP in 5:00 Minutes
12/10 Calorie Echo Bike/Row
12 GHD Situps/Toes- Bar
5 Burpee Pullups
*Begin each 5:00 Minute AMRAP with a new 12/10 Calorie machine, regardless of where you were at.
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Accessory Work
3 Sets of:
15 Single Leg Glute Bridge (each side)
15 Glute Ham Raises (on GHD/Floor)
15 Single Leg DB RDL (each side)
Monday February 22, 2021
Stu and Rob
Power Clean and Jerk Complex- 3 Set of 8 Reps
3 Sets (3 Power Cleans+1 Push Jerk+3 Power Cleans+1 Jerk)
*rest 60-90 seconds between sets*
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Athletes Notes
How to approach the lifts
* This will be cycled. Each set, perform 3 Power Cleans+1 Push Jerk+3 Power Cleans+1 Jerk
*Move up in weight each set
Example Sets*Based off a 300lbs Clean and Jerk 1RM
Set 1. 3 Power Cleans+1 Push Jerk+3 Power Cleans+1 Jerk #155
rest 60-90 seconds
Set 2. 3 Power Cleans+1 Push Jerk+3 Power Cleans+1 Jerk #185
rest 60-90 seconds
Set 3. 3 Power Cleans+1 Push Jerk+3 Power Cleans+1 Jerk #205
Sunday February 21, 2021
Rest Day
Recommend full rest day, or a light active recovery day, light 30:00 Minute Walk/Bike/Row
Box Brief
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