April 2016

4/22/16

Please see new Zen Planner App, on front page, for daily workout tracking and benchmark recording

4/13/16 Wednesday

Strength:

4 x 10 each of

Feet Elevated Ring Row

DB Rear Delt Fly

Core:

3 x 1 Minute 

Hollow Hold

Conditioning:

10 Minute AMRAP of

10 Athletic Burpee Box Jump 24/20"

10 Chin ups

4/12/16 Tuesday

Strength:

Bech Press

3x3 Warmup 

3x5 HAP add 5 lbs to last week

Conditioning:

5 Rounds for time of:

200 Meter Run

20 Weighted Walking Lunge 44/35

10 Weighted Getup Situpe 44/35

 

4/11/16 Monday

April Skill:

46 Walking Lunges

Strength:

Back Squat 

3x3 Warmup

4x5 Heavy add 5 lbs to last week

Conditioning:

Buy in - 100 Double Unders

21-15-9

Ring Dips

Thrusters 95/70

Cash out - 100 Double Unders 

4/5/16 Tuesday

April Task:

40 Walking Lunges

Strength:

Take 8 Minutes to Build to a 3 rep max Hang Clean High Pull

Midline:

3 x 30 sec KB Dead bug

Conditioning:

3 Rounds of:

5 Deadlift 155/105

5 Hang Cleans

5 Shoulder to OH

After 3 rounds is complete

Run 400 meters

4/4/16 Monday

Strength:

Back Squats

3x3 Warmup

3x5 add 5 lbs to last week

Conditioning:

3 Rounds for time of:

Run 400 meters

21 Russian KB swings

12 Chest to bar pullups

21 Wall balls 20/15

 
 
 
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