Leo Gym Workout Week 27/1/20

Monday


A) 15 mins Build to a heavy 4 DB Push Press with 2 sec eccentric Superset With...

Build to a heavy Bench Press


B) On the clock

0-5:00 1 x 500m Row

5:00-15:00 4 x 250m Row

15:00-25:00

5 x 100m Row


Tuesday


A)i) E3MOM x 4 max MU (If no MU, max Strict C2B and max strict ring dips)


ii) 16 mins Front Squats Build to a heavy 3 the 3 x 3 @ 85 %


B) For Time 9-7-5 MU (or 21-15-9 C2B/Pull Ups) 50ft DB 0H Lunge between sets 2 x 22.5/15


Wednesday


A)i) 16 mins Build to a heavy 5 Snatch Grip Deadlifts 3 sec pause at the knee on the eccentric (way down) then 2 x 3 at same weight

ii) 14 mins build to a heavy complex 1 snatch 1 hang snatch 1 OHS

B) 9 AMRAP 12 KB DL 24/16 12 KB Hang Cleans24/16 2 Full Length Front Rack Carries


Thursday


A)i) Max strict HSPU then 5 x E1.5MOM @ 50% max


ii) E2MOM x 10 Odd) 5 Strict Press Even) 3 Power Cleans


B) For Time

2 Rnds 10 power Cleans 60/45 10 Burpee Bar JO 2 Rnds 10 Power Cleans 60/45 15 HSPU


Friday


A)i) Bulgarian Split Squats 5 x 5 Es


ii) 5 x 6 strict C2B/pull Ups


B) 1 min on/ 1 min off x 10 4 DB Thruster25/17.5 6 C2B max DU

Saturday


A)i) Max height box jump then 3x3 ~75%


ii) 3 Rnds 30s L-sit off rings

60s rest


B) 12 AMRAP 20 box Jumps 20 Ring Dips 20 TTB

2 mins Rest

12 AMRAP 600m Ski 60 Ab mat sit Ups 40 Press Ups



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