LIFT:
BULGARIAN SPLIT SQUATS (10: 30 X 30)
WITH ONE DUMBBELL, SAME SIDE AS THE ACTIVE LEG
COMPLETE AS MANY REPS AS POSSIBLE WITH THE SAME LEG
FOR 30 SECONDS THEN REST FOR 30
COMPLETE 5 ROUNDS FOR EACH LEG AND COMPLETE ALL 5 ROUNDS WITH ONE LEG BEFORE COMPLETING 5 ROUNDS WITH THE OTHER LEG.
METCON:
3 ROUNDS FOR TIME
15 DEADLIFTS @315/205
15 STRICT DEFICIT HANDSTAND PUSH UPS
7 SETS OF THE COMPLEX
COMPLETE A COMPLEX EVERY 2 MINUTES
WITH THE SAME BARBELL:
3 CLEAN GRIP DEADLIFT
2 HANG POWER CLEAN (JUST ABOVE THE KNEE STARTING POSITION)
1 SQUAT CLEAN
***SET URSELF BEFORE YOU START, PERFORM 3 DEADLIFT (CLEAN FORM)
THEN DIRECTLY INTO 2 POWER CLEAN STARTING ABOVE THE KNEE,
THEN FROM THE FLOOR 1 SQUAT CLEAN***
KEEP INCREASING WEIGHT ALL THE WAY THROUGH
METCON:
ROW 50 CALORIES
BIKE 50 CALORIES
***NO REST BETWEEN THE TWO, THIS WORKOUT IS A SPRINT.
DO NOT TAKE YOUR TIME OR PACE YOURSELF ALL THE WAY THROUGH.
STAY QUICK FOR ALL 100 CALORIES!
FAST, FAST, FAST!!
HOP RIGHT ON THE BIKE, NO NO NO REST AFTER THE ROW
BACK SQUAT
5 SETS @75% 1RM
5 REPS EVERY 75 SECONDS
THE WEIGHT IS THE SAME FOR ALL 5 SETS
USE YOUR WARM UPS PRE 5 X 5
METCON:
FOR TIME (30 MINUTE CAP)
5 ROUNDS
10 BENCH PRESS (135/95)
10 STRICT PULL UPS
—CHANGE THE WEIGHT AND MOVE RIGHT INTO—
4 ROUNDS
8 BENCH PRESS (155/105)
12 STRICT PULL UPS
—CHANGE THE WEIGHT AND MOVE RIGHT INTO—
3 ROUNDS
6 BENCH PRESS (185/115)
14 STRICT PULL UPS
—CHANGE THE WEIGHT AND MOVE RIGHT INTO—
2 ROUNDS
4 BENCH PRESS (225/135)
16 STRICT PULL UPS
—CHANGE THE WEIGHT AND MOVE RIGHT INTO—
1 ROUND
2 BENCH PRESS (245/145)
18 STRICT PULL UPS
—THE WEIGHT PERCENTAGES FOR THE BENCH IN SETS IS:
SET 1: 40%
SET 2: 50%
SET 3: 60%
SET 4: 70%
SET 5: 80%
WHEN SCALING, DECREASE THE WEIGHT SO YOU CAN KEEP MOVING THROUGH THE SETS AND DECREASE THE NUMBER OF PULL UPS EACH SET.
IF YOU ARE A WOMAN AND ARE NOT FOND OF THE THE PHRASE “IT IS MONDAY, MONDAY IS CHEST DAY”!!! MADE FAMOUS BY THE LARGE BREASTED MAN HIMSELF, MR. SHWARZENEGGER.
ALTHOUGH I CAN’T IMAGINE NOT BEING FOND OF MAN BREASTS.
YOU MAY DO GHD SIT UPS INSTEAD OF PULL UPS.
TRACK!!!
SUNDAY!!!
10AM!!!
SYOSSET!!!
NICK!!!
DO IT!!!
METCON:
3 SETS
1 MINUTE MAX REP DOUBLE UNDERS
1 MINUTE MAX REP HANDSTAND PUSH UPS
1 MINUTE MAX REP SINGLE DUMBBELL STEP BACK LUNGES 50/35
1 MINUTE MAX REP SINGLE DUMBBELL HANG CLEAN AND JERK 50/35
1 MINUTE REST
IT’S OLY DAY!
JOE WILL BE THERE AT 10 am.
TAKE THE CLASS WITH JOE, IT’S GREAT. YOU’LL BE ABLE TO WORK ON YOUR TECHNIQUE, IT WILL IMPROVE TREMENDOUSLY!
GIVE IT A SHOT.
BENCH PRESS
6-6-6-6-6-6
@65-70%
6 REPS EVERY 75 SECONDS
METCON:
10 SETS (1 SET EVERY 3 MINUTES)
20/15 CAL BIKE
200 METER RUN
START OVER EVERY 3 MINUTES
LIFT:
PUSH PRESS
3 REPS EVERY 60 SECONDS
FOR 8 ROUNDS TOTAL
THESE ARE PUSH PRESSES, NOT JERKS.
DO NOT REBEND YOUR KNEES TO CATCH THE WEIGHT
METCON:
COMPLETE 2 SETS OF:
30-20-10
WALL BALL @20/14
21-15-9
TOES TO BAR
REST 2 MINUTES BETWEEN SETS
LIFT:
DEADLIFT
5 X 5
EVERY 90 SECONDS
WORKOUT:
ASSUALT BIKE
10 ROUNDS
15 SECONDS SPRINT 30 SECONDS REST
REST 2 MIN
10 ROUNDS
10 SECOND SPRINT 40 SECONDS REST
THE FIRST TEN ROUNDS
YOUR SPRINT IS FAST PACE
THE SECONDS 10 ROUNDS
THE SPRINT IS ALL OUT
LIFT:
3 SETS:
REST 10-15 SECONDS BETWEEN REPS
3 SQUAT SNATCH (65-75%)
2 SQUAT SNATCH (75-85%)
1 SQUAT SNATCH (85%+)
—REST 2-3 MINUTES
PERFORM THIS 3 TIMES
FOCUS ON FORM AND STAYING TIGHT. MAKE SURE EACH REP FEELS GOOD BEFORE ADDING WEIGHT.
METCON:
5 SETS:
3:00 MINUTE AMRAP
3 POWER CLEANS @135/95
6 PUSH UPS
9 SWINGS (70/55)
COMPLETE AS MANY ROUNDS IN 3 MINUTES
REST 1 MINUTE BETWEEN SETS
PICK UP WHERE YOU LEFT OFF.
WE HAD 10 PEOPLE SATURDAY FOR THE OLY CLASS!!
AND MOST WERE WOMEN, WOMEN THAT ARE STRONG AND TALENTED.
NOT WOMEN THAT LIFT AND ARE NOW BIG AND FAT, AS WOMEN WITH NO EDUCATION OF FITNESS THINK.
C’MON, DON’T YOU ALL WANT TO COMPETE IN THE COMPETITION?
YOU GOTTA SHOW UP AND WORK ON YOUR LIFTS.
LIFT:
BACK SQUAT
10 X 10 (ADD WEIGHT, EVEN IF IT’S 2 LBS
STAY TIGHT, TIGHT, TIGHT, TIGHT.
METCON:
ROW 8 ROUNDS
250 METER SPRINT
REST 45 SECONDS
