Leo Gym Workout Week 3/2/2020

Monday

A)i) Clean and Jerk E2MOM 0-6) 3 clean 3 Jerk (3 sets) 6-12) 2 Clean, 2 Jerk (3 sets) 12-18) 1 Clean & Jerk (3 sets)


ii) 5 x 4 Tempo C2B/Pull Ups - 3-0-1( or jump)-1


B) 5 RFT 10 DB Cleans 25/17.5 10 Pull Ups 15 box jumps 24/20 90 secs Rest


Tuesday


A)i) 10 Mins HS Holds


ii) 3 Rnds (12mins) 5 RDL 5 Bent over Row Max strict Dips

iii) 3 x 100ft heavy front rack walks (DB or KB)


B) 7 AMRAP 40 DU 20 KB Swings 24/16


Wednesday


A)i) 1 RM back Squats 2 x 3 @ 80%


ii) 10/10 Elevated Side Plank on a box with knee raises Rest 60 secs


B) 3 Rnds 350m Row 15 Thrusters 43/30 15 burpees


Thursday


A)i) 3 Rnds 4 strict TTB 8 TTB 30s Hollow hold 15 press Ups 2 mins rest

ii) 3 Rnds 8 DB Bench Press 8 plyo press Ups


B) 120 box jumps E2MOM 8 TTB 6 Alt DB snatch 30/22.5


Friday


A) i) 1 RM Strict Press 2 x 3 @ 85%

ii) 4 x 3 Bulgarian Split Squats


B) 18-12-6

Cleans and Press 60/45

HSPU

* (500m row between sets)




272 views