Rival Fitness

Rival Fitness Fitness & Fat Loss

07/14/2014

Workout 7-13
Strength: Clean complex
Every 2 minutes for 8 sets
1 hang power clean
1 power clean
1 clean
1 push jerk
1 split jerk

All unbroken; increase weight every 2 sets

Then
Deadlifts:
10@65%
8@70%
6@75%
4@80%
3@85% 3x

Conditioning:
21-15-9
Thrusters(75/45)
Burpees
Stop EMOM and do 20 DBL unders until completion of thrusters and burpees

5 minute rest
5 mins airdyne
30s ON 30s OFF

07/14/2014

Workout 7-13
Strength: Clean complex

Every 2 minutes for 8 sets
1 hang power clean
1 power clean
1 clean
1 push jerk
1 split jerk

All unbroken; increase weight every 2 sets

Then

Deadlifts:
10@65%
8@70%
6@75%
4@80%
3@85% 3x

Conditioning:
21-15-9
Thrusters(75/45)
Burpees
Stop EMOM and do 20 DBL unders until completion of thrusters and burpees

5 minute rest

5 mins airdyne
30s ON 30s OFF

07/13/2014

Workout for 7-12

Skill work: 5x go at your own pace
45s handstand holds
12 unbroken T2B

Strength:
Bench press
5@60%
5@70%
5@80%
Repeat 5x
Rest 2:30 between sets

Then: as heavy as possible perform
4 sets of
8 bent over rows and drop right into
8 pendlay rows

Conditioning:
12 EMOM
12 calorie row: EVEN MINUTES
4 muscle ups & 3 dips: ODD MINUTES

07/01/2014

Today's Workout! 7/1/14

Part 1: Strength
Front Squat
1x10 Reps @ 65%
1x8 Reps @ 70%
1x6 Reps @ 75%
2x5 Reps @ 80%

Part 2: Mid Line Stabilization Work
Super Set:
3x8 Axel Bar Lunges 145lbs
3x12 Ab Rollers

Part 3: Conditioning
15 Minute AMRAP

7 Clean & Jerks @ 165/105lbs
10 Box jumps 32"
15 T2B
20 Ring Dips
25 Dbl Unders

Address

Timonium, MD
21093

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Monday 5am - 7pm
Tuesday 5am - 7pm
Wednesday 5am - 7pm
Thursday 5am - 7pm
Friday 5am - 8pm
Saturday 8am - 12pm
Sunday 8am - 7pm

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