Leo Gym Workout Week 10/8/20

Monday


A)i) 14 mins

Build to a heavy 5 Strict Press

ii) 7 mins

Build to a heavy 3 Push Press


B) E2MOM x 5 (20mins)

1) 14 Cleans

14 Push Press

max FR BB Lunges

2) Rest


Tuesday


A) 4 Rnds

6-10 Strict Pull Ups

10 Bent over Rows

10 Cal arm Only


B) 3 x 5 SA DB Bench press Es


C) 7RFT

10 Pull Ups

20 Press Ups

30 Ab Mat Sit Ups


Wednesday


A)i) 5 x 5 OHS

ii) 4 x 3 snatch balance at 60%


B) 14 AMRAP

20/15 Cal Row

15 Burpees

10 OHS


Thursday


A)i) 4 x 10 Deficit Banded Straight Leg DL


ii) 3 x 5 Snatch Grip Deadlift with a 2 sec pause at the knee


B) 4 RFT

30 KB Swings

15 Box Jumps

Run 400m


Friday


A)i) 4 Rnds

12 Dips (strict if possible)

14 Archer Press Ups on sliders

8 Down Ups


ii) 5 x 5 strict HSPU


B) 3 RFT

50 DU

10 HSPU

20 Dips


Saturday


A) 12 mins build to a heavy 3 TnG Power cleans


B) 30 AMRAP

250m Row

30 wall balls

15 cleans 50/35

2 mins on 2 mins off




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