iotafitnessdm
- Sep 30, 2019
- 1 min read

9.30.19

Olympic weightlifting class and nutrition challenge starts Tuesday!

A. Warm Up

5min Easy Airdyne + 3 Sets NFT 20 Seated Banded Abductions 15 Scap Push Ups on Elbows 12 Ring Rows 20X0 *coaches challenge 8 single arm ring rows/arm

B. Strength

Back Squat

Build to 1RM for the day *Record on whiteboard

C. Conditioning

3 rounds for time of:

.6/.5 airdyne 12 KB Push Press 35/26 21 KB Front Rack Squat 53/35 *coaches challenge Push Press 53/35, squat 70/53

Workout of the Day

0 views0 comments

Recent Posts

1.25.21

A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco

360

1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

280

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press

490