Leo Gym Workout Week 3/8/20

Updated: Aug 3

Monday


A) Jerk

EMOM x 5

3 press in split jerk stance


E1.5MOM x 3

2 jerk in jerk stance


E2MOM x 4 Jerk

4 reps

4 reps

3 reps

2 reps


B) 4min on 2 off x 3


1) AMRAP

10 Cleans 50/35

8 STOH

30 DU


2) AMRAP

7 Cleans 65/47

5 STOH

30 DU


3) AMRAP

4 Cleans 80/58

2 STOH

30 DU


Tuesday


A) EMOM x 4

1) 15 Kip Swings

2) 8 TTB

3) 3 Counter Movement Jumps @ 40% BW


B) Chipper

100 Cal Row

50 TTB

80 Box step Ups 24/20" 15/10kg (1DB)

100 press Ups

50 Cal Row

25 TTB

40 Box Step Ups

50 Press Ups


Wednesday


A)i) EMOM x 4

1) 20 inverted shoulder taps

2) 3 wall walks


3 x 3-5 strict HSPU with 3 sec Negative


ii) Deadlift

5 x 8-10reps

(all working sets)


B) 3 Rounds

10 Power snatch

10 Burpee Over the Bar


Thursday


A) E3MOM

3 x 5

1 x 4

1x 3

2 x 2


B) 20m AMRAP

250m Row

10 Pull Ups

15 Box Jumps

20 BB Thrusters 20/15


Friday


A) 10 - 1 Bench

5 lunge stance med ball throw between sets


B) For ime 800m Run

40 DB alt snatch 22.5/15

600m Run

30 DB Alternate Snatch

400m Run

20 alternate DB Snatch

200m Run

10 Alternate DB Snatch


Saturday


A) Strict TTB

E2.5MOM x 6

6 - 10 reps (weighted if applicable)


B) 20 min AMRAP

A) 8 Power Snatch 43/30

8 Burpee Bar Jump Over

8 TTB


B) 15 Box Jumps


Partners swap each round until they reach 150 Box Jumps, then YGIG on part A



0 views