Workout #1:
Set 1: 2-2-2-2-2-2-2-2 (DE)
Front Squat @ (135#)
5 Air Squat
Set 2: 5-4-3-2-1
Overhead Squat @ 115#
Box Jump / Depth Jump @ 40"
Set 3: 10 min AMRAP
5 Squat Clean @ (95#-115#-135#-155#) *add 20# each round you complete, starting at 95#
15 Wall Ball @ 20# / 12'
(4 rounds, 155# on cleans)
Set 4: 3-2-1 (ea)
TGU @ (65#-75#-85#)
Workout #2:
3x:
200 m Sprint
10 sec rest
200 m Sprint
20 sec rest
200 m Sprint
30 sec rest
200 m Sprint
40 sec rest
200 m Sprint
50 sec rest
Notes:
Dynamic Effort means each set is done on the minute, focus is on bar speed. Weight should be at 50-60% 1RM. From here on out, if weights or reps are in parentheses, it means this is what I did/used. Without parentheses is prescribed weight, scale down if physically unable to perform. If no weight is prescribed (like the TGUs today) then do as heavy as possible with the prescribed number of reps.
I'm going to start posting these ahead of time. My little workout group at the gym has gone from me and one coworker to seven people, some of whom need significant form work. Without posting the schedule beforehand I spend too much time explaining what to do next. I don't mind coaching, but I have to work out too.
Set 1: 2-2-2-2-2-2-2-2 (DE)
Front Squat @ (135#)
5 Air Squat
Set 2: 5-4-3-2-1
Overhead Squat @ 115#
Box Jump / Depth Jump @ 40"
Set 3: 10 min AMRAP
5 Squat Clean @ (95#-115#-135#-155#) *add 20# each round you complete, starting at 95#
15 Wall Ball @ 20# / 12'
(4 rounds, 155# on cleans)
Set 4: 3-2-1 (ea)
TGU @ (65#-75#-85#)
Workout #2:
3x:
200 m Sprint
10 sec rest
200 m Sprint
20 sec rest
200 m Sprint
30 sec rest
200 m Sprint
40 sec rest
200 m Sprint
50 sec rest
Notes:
Dynamic Effort means each set is done on the minute, focus is on bar speed. Weight should be at 50-60% 1RM. From here on out, if weights or reps are in parentheses, it means this is what I did/used. Without parentheses is prescribed weight, scale down if physically unable to perform. If no weight is prescribed (like the TGUs today) then do as heavy as possible with the prescribed number of reps.
I'm going to start posting these ahead of time. My little workout group at the gym has gone from me and one coworker to seven people, some of whom need significant form work. Without posting the schedule beforehand I spend too much time explaining what to do next. I don't mind coaching, but I have to work out too.
