Leo Gym Workout Week 6/1/20

Monday


A)i) Deficit HSPU 5 x 5 (5 second negatives)


ii) 3 RNDS 3 x 10 Straight Leg DL max Press Ups

30 secs rest


B) 20 AMRAP 8 Strict HSPU 30 Ab Mat Sit Ups 20 KB Snatch 24/16 500m Row


Tuesday


A)i) Back Squat 3 @ 70 3 @ 75% 3 @ 80% 3 @ 85% max @ 90%


ii) 8 mins max height box Jump


B) 5 RFT 30 Wall Balls 9/6 20 Box Jumps 24/20


Wednesday


A) EMOM x 5 1) 30 sec hanging L-sit 2) 10 paralette tuck through 3) 6 kneeling KB wood chops Es 4) 30 sec Bottom of dip hold 5) 40 secs Hollow hold


B) 6 min AMRAP 2-2, 4-4,6-6, Strict Pull Ups Ring Dips Burpees

4 mins Rest

5 mins Max MU/C2B/PU/Ring Row


Thursday


A) Deadlift 3 @ 70 3 @ 75% 3 @ 80% 3 @ 85% max @ 90%


B) 2 RNDS (23TC) 200 DU 30 HPC 60/45 800m Run


Friday


A)i) Strict Press 3 @ 70% 3 @ 75% 3 @ 80% 3 @ 85% max @ 90%


ii) Palov Press 4 x 5 Es


B) 4 RFT 8 Seated DB Press 22.5/15 Row 300m 2 full length farmer Carries 32/24


Saturday


A) E2.5MOM x 6 4-8 reps Strict TTB (weighted if applicable)


B) 20 min AMRAP

A) 8 Power Snatch 43/30 8 Burpee Bar Jump Over 8 TTB

B) 15 Cal Row

Partners swap each round until they reach 120 Cal, then YGIG on part A



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