jeff@316.fitness

2020-08-17

August 17, 2020 admin
0 Comment
Uncategorized

Justin and Cortney will be back with Post Workout Shakes and Teas on Tuesday and Thursday! Check out the menu and see nutrition details for the Shakes and Teas! Feel free to email us at askitlifestyle@gmail.comif you have any questions! You can fill out the sheet at the gym or email your order!

 

Please pre-pay by either cash at the gym or Venmo. Venmo handle is Justin_Woodruff

 

Looking forward to bringing some yummy goodness to the gym on Tues/Thursday

 

Speed

Warm Up

800 Meter Jog

 

6×400 *5K pace- stride out the last 100 meters

Rest 2 minutes in between 400’s

**If you are feeling good go ahead and do a couple of more rounds

 

Midline

Warm Up

800 Meter Jog

3x 150 Meter stride out and walk back (150 meters= 30 seconds)

 

3×800 Meters. Rest the same amount of time it took to run the 800.

*Goal is to progressively get faster

 

Distance

Suggested Long Distance Workout

Warm up walk jog for 2-3 miles OR 20 minutes very EZ pace. THEN

Settle in for 3miles or 30 minutes VERY EZ THEN

Last mile or 8 minutes RACE PACE (push yourself)

Cool down with a walk jog

________________________________________________________________
Workouts

Monday 8/17

Strength

0-20

Back Squat 4-3-2-1 (Increasing weight working towards about 90% of Max)

 

20-35

2 Rounds

12 Back Squat @ 50% last rep from back squat

100 Meter HEAVY farmers carry

6 Back Squat

100 Meter HEAVY farmers carry

Rest 2 minutes

 

ABS/CONDITIONING

Running Annie

50-40-30-20-10

DU/Sit-ups

*400 Meter run after each set

 

Tuesday 8/18

Strength

EMOM 9

  1. Bench Press- 8 reps @ 60-65% of max

  2. Bent over Barbell Row (clean grip)- 8 reps (weight should allow unbroken good form)

  3. Lateral Raises- 8 reps

 

EMOM 9

  1. Strict DB Press-10 reps

  2. Squat sit preacher curls-10 reps

  3. Tricep push ups on DBs-10 reps

 

ABS

3 Rounds of each Complete each round before moving on to the next

30 on/:15 off

– Russian Twists

– Weighted Sit ups

– Crossbody Mountain Climbers (SLOW)

 

CONDITIONING

15 Min AMRAP

10 C2B/Pull ups

15 Wall Ball

20 KB Swings

 

Wednesday 8/19

0-12

21-15-9-6-3

Cals

HSPU (Quality)

 

***3 Minutes REST***

 

15-27

5 Rounds

10 box jumps

5 Devils Press

 

***3 Minutes REST***

 

30-42

12 Min AMRAP

200 Meter Run

10 TTB

10 Power Cleans (Yes…from the floor)

 

***3 Minutes REST**

 

ABS 45-END

2 Rounds

20 Bicycle crunches

4 Turkish Get ups

20 Lying leg raises

4 Turkish get ups

 

Thursday, August 20th

Strength

  1. 3 Rep Max- Power Clean-Front Squat-Jerk (TNG)

  2. 12 Min EMOM 3 Power Clean/ 3 Front Squat/ 3 Jerk @70-75% of A

 

ABS

3 Rounds

Tabata Style 20 on/10 off

  1. Weighted Hanging Knee Raises

  2. Russian Twists

  3. V-ups

  4. Weighted Sit ups

 

Conditioning

12 Min AMRAP

DB Box Step Over (2 DB’s)

*EMOM stop and complete 5 burpees

 

Friday, August 21st

Strength

  1. 2 Rep Max- Squat snatch+ 2 OHS

  2. 10 min EMOM 1 Squat Snatch+ 2 OHS @75% of last working weight of A

 

Conditioning/ABS

20 Min AMRAP

500 Meter Row

2 Rope Climbs OR 3 Muscle Ups OR 5 Strict Pull ups (Or you can rotate through)

10 Ring Dips

20 sit ups