Monday, December 23, 2013

Power Clean Fitness Workout #230


Day 47/56

CONDITIONING:
2 Rounds of:
100m Walking Lunge
Max UB Air Squat (Unbroken)

Then;
50 Double Unders

INTENSITY:
12-9-6 Reps for Time of:
Power Clean (155/105)
Front Squat
Bar-Facing Burpees

RESET:
2 Rounds of:
4 Wall Walk-Ups
6 Spiderman Lunges w/ 6 second hold each
10 Toes to Bar

Sunday, December 15, 2013

KB Swing Fitness Workout #229


Day 44/56

CONDITIONING:
EMOM, 10 Minutes
3 Push-Press

4 Rds @ 65%
2 Rds @ 70%
2 Rds @ 80%
1 Rd @ 85%
1 Rd @ 90%

Then;
Max Reps: Ball Slams in 7 Minutes

INTENSITY:
3 Rounds for Time of:
21 KB Swings (1.5p/1p)
21 Wall Balls (20/12)

RESET:
2 Rounds:
60s Wall Sit
60 Flutter Kicks (1 Leg, 1 Rep)
60 Mountain Climbers

Delta 2013 mesocycle, Conditioning Phase, Week 7

Length: 8 weeks
"Capacity Building"

Monday: Clean and Jerk Work
Tuesday: Push-Up Ladder
Wednesday: OHS
Thursday: BSQT
Friday: Deadlift
Saturday: 3 Rds, Max Reps Pull-Up, rest 60s
Sunday: 5k Run

EXERCISE KEY:
FSQT - Front Squat
OHS - Overhead Squat
PU - Push-Up
SDHP - Sumo Deadlift, High-Pull
UB - Unbroken

Click here for additional phases