Weighted Walking Lunge Fitness Workout #192

Day 104/112

SKILL WORK:
Snatch Work

 Practice with a barbell (45/35) and go through roughly 15 minutes of work with the Burgener Snatch Warm-Up




INTENSITY:
5 Rounds for Time of:
21 ABMAT Sit-Ups
15 Weighted Walking Lunges (Bumper - 45/25)
9 Hang Power Cleans (135/95)

RESET:
3 Rounds of:
10 KB Goblet Squats
10 KB Windmills (either arm)
10 KB Push-Press (either arm)

Walking Lunge Fitness Workout #35

Phase 2 - Day 46/112

INTENSITY:
4 rounds for time:
50 walking lunges
50 squats
Run 400m

RESET:
10 Rounds of:
2 Wall Walk-Ups
3 Chest to Ground Push-Ups
4 Ring Rows

03 DEC 2012 - Sled Push, Push-Ups, DB Push-Press

INTENSITY:
2 Rounds for Time of:
50m BW Sled Push*
50 Push-Ups
50m BW Sled Push*
25 Dumbbell Push-Press (25/15)

*If you don't have a sled, do weighted walking lunges (25/15)

RESET:
"Groinage" MWOD

25 OCT 2012 - Dumbbell Chipper

INTENSITY:
For Time:

50 Dumbbell Walking Lunges (45/25)
30 Dumbbell Power Cleans (45/25)
30 Dumbbell Walking Lunges
20 Dumbbell Push-Press
20 Dumbbell Walking Lunges
10 Dumbbell HSPU*

*Place the dumbbells on the ground and use them as your hand support for the HSPU.

RESET:
For 2 minutes each, perform:
Squat Bridge
Spiderman Lunge, Right
Spiderman Lunge, Left
Cobra Pose

03 AUG 2012 - Rest Day+

INTENSITY:
Rest Day

RESET:
2 Rounds of:
1 Mile Run
25 Walking Lunge Steps
25 Cobra Push-Ups