Since we will be posting workouts on Zen Planner starting next week I thought that doing the most popular chipper on Beyond the Whiteboard would be appropriate. Also next week will be a deload week moving into the Summer Swole-Stice. I’m posting this 90 minutes late due to working on standards videos so if you…
DetailsDeadlift : 3 Rep Max
Then:
Complete as many rounds as possible in 12 mins of:
7 Handstand Push-ups
7 Knees To Elbows
7 Burpees
Buyout
3 x 1 minute weighted RKC/SFG plank holds
Handstands
Every Minute on the Minute for 10 Minutes 1 Snatch at 90% While a squat snatch is preferred use the style squat, power or split in which you can handle the biggest weight. Then: 5 rounds for time of: 10 Overhead Squats, 115/75 lbs 10 Snatch Grip Deadlifts, 115/75 lbs 10 AbMat Sit-ups Buyout 4×10…
DetailsMax Effort Upper Body
Bench Press : 1 Rep Max
Pullups max unbroken set
Then:
21-15-9-6 reps, for time of:
Thruster, 95/65 lbs
AbMat Sit-up
Double Unders
Buyout
Barbell Press 3×12
Handstand Hold
4×20 GHD Situps
Dynamic Effort Upper Body
Back Squat (High Bar) 7×3 at 60% 1RM
Band Deadlift 7×1 at 50% 1RM
Then:
3 rounds for time of:
10 Thrusters, 95/65 lbs
25 AbMat Sit-ups
20 Overhead Squats, 95/65 lbs
30 Kettlebell Swing (Russian)s, 32/24 kg
Buyout
Handstand Holds
3×20 Hollow arch on the bar
100 Banded Good Mornings
15-12-9-6-3 reps, for time of:
Chest-to-bar Pull-up
Clean & Jerk, 135/95 lbs
Push-up
Then:
Complete as many rounds as possible in 5 minutes of:
Clean and Jerk 95/65
Kettlebell Press : 1 Rep Max This is a single arm RKC/SFG style press with no leg bend at all. Work left and right as you progress and your ultimate max will be with your strongest side. Double Kettlebell Push Press 5-5-5-5 Then: Two rounds of the following for time: 40 Sit-up (standard)s 30…
DetailsEvery Minute on the Minute for 10 Minutes: Power Snatch 3 reps Choose largest load possible while maintaining proper foot placement and solid lockouts. Then: Complete as many rounds as possible in 20 mins of: 5 Sumo Deadlifts, 275/185 lbs 15 Split Jumps 1 Gasser Buyout Straight Leg GHD 3×20 use bands or weight Handstand…
DetailsFront Squat : 3 Rep Max
Romanian Deadlift 5-5-5-5-5
Then:
For time:
21 Squat Cleans, 135/95 lbs
21 Wall Balls, 20/14 lbs
3 Muscle-ups
15 Squat Cleans, 135/95 lbs
15 Wall Balls, 20/14 lbs
3 Muscle-ups
9 Squat Cleans, 135/95 lbs
9 Wall Balls, 20/14 lbs
3 Muscle-up
Buyout
Straight Leg GHD 4×20
Handstands
