Workout of the Day

You can find the daily workouts here:

http://blackboxfitnessnyc.com/

Please bookmark this for future reference.

Monday-Sunday 200316-22 - Competition

Monday 3/16
Warm Up
3 rounds:
10/side Single Arm Suitcase Deadlifts
10/side Single Arm Kettlebell Swings

A1. Good Mornings 4×10, increasing
A2. Landmine Push Press 4×5/side

B1. Front Squats 5×5, increasing (40-60% of 1 RM)
B2. Weighted Strict Pull Ups 5×5, increasing

C. 2 rounds for time:
10 Deadlifts (315/225)
20 Deficit Handstand Push Ups (4.5 / 3 inches)
30 Front Squats (95/65)

Time Cap: 20 minutes

Tuesday 3/17
A. Alternating Back Rack Forward Lunges 4×10, building

B. 10 minute AMRAP:
20 Alternating Kettlebell Cleans (24/16) or Dumbbell Ground to Shoulder (50/35)
10/side Kettlebell or Dumbbell Shoulder to Overhead
20 Box Jumps (24/20)

Wednesday 3/18
Rest Day/Active Recovery

Thursday 3/19
A. Every 75 seconds for 5 sets: 1 Power Clean + 2 Split Jerks with 3 second pause in the catch
Every 75 seconds for 5 sets: 1 Power Clean + 1 Front Squat + 1 Split Jerk with 3 second pause in the dip
Every 75 seconds for 10 sets: 1 Clean and Jerk

B. Every 2 minutes for 5 sets: 3 Split Jerks, building

C. 3 rounds for time:
9 Bar Muscle Ups
18 Toes to Bar

Friday 3/20
Warm Up
3 rounds:
5/side Lateral Box Step Ups
5/side Turkish Sit Ups
5/side Single Arm Strict Press

A1. Bulgarian Dumbbell Split Squats 3×6/side, increasing (hold a dumbbell in each arm at your side)
A2. Turkish Get up 3×2/side, increasing

B. Push Press 5×5, increasing

C. 6 minute AMRAP:
8 Thrusters (115/85)
50 Double Unders

Saturday 3/21
Warm Up
2 rounds:
5/side Single Arm High Pulls
8 Squats with press out
5 Scap Pull Ups
+
5-7 minute Empty Barbell Snatch Warm Up

A. Snatch Complex
7 sets, increasing:
1 Snatch Pull
1 Hang Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
1 Snatch Balance
1 Overhead Squat

B. For time:
15 Chest to Bar Pull Ups
10 Overhead Squats (95/65)
15 Chest to Bar Pull Ups
10 Overhead Squats (135/85)
15 Chest to Bar Pull Ups
10 Overhead Squats (185/115)
15 Chest to Bar Pull Ups
10 Overhead Squats (225/145)

Time Cap: 15 minutes

C. Echo Bike: 10 minutes for max calories.

Sunday 3/22
Rest Day/Active Recovery

Sunday-Sunday 200315-0322 - Specialty

Endurance
Sunday 3/15
Every 5 minutes, complete 6 rounds of:
100 Toe Taps to Med Ball
20 Wall Balls (20/14)
10 Toes to Bar

Wednesday 3/18
“Rowing Marguerita”
Complete 50 rounds for time of:
1 Burpee
1 Push-Up
1 Jumping-Jack
1 Sit-Up
1 Handstand

then…

2,000/1,600 m Row

Time Cap: 40 minutes

Functional Strength
Sunday 3/15
A1. Axle Bar Tempo Bench Press 4×5, building (50X1)
A2. Bent Over Landmine Towel Rows 3×10, across

B. Every 2 minutes for 16 minutes:
1 – 60 second Handstand Hold
2 – 15 Dumbbell Sumo Deadlift High Pull
3 – 20 Dumbbell Close Grip Press

Note: Use the same weight for high pulls and presses

Sunday 3/22
A1. Banded Axle Deadlifts 6×2, building
A2. 6×20 seconds/side Single Arm Box Planks

B. Teams of 2, complete 3 rounds each:
Partner 1 – Forearm Plank Hold
Partner 2 – 20 Dual Kettlebell Front Walking Lunges (10/side) + 10 Dual Kettlebell Push Press

Gymnastics
Week 1: Rings
A. Strict Muscle Up Fundamentals: false grip, support, dips, transitions drills on low rings

B. 3 rounds for quality:
15 Box Shrugs
15 Reverse Dips
15 Hollow Rocks
15 Arch Rocks

Olympic Weightlifting
Sunday 3/15 (28th St) and Saturday 3/21 (UWS)
Jerk
3×3, 3×2, 3×1

Front Squat
2×3, 2×2, 2×1

Wednesday 3/18
Snatch Deadlift + Hang Snatch + Snatch
7×1+1+1

Snatch Grip Romanian Deadlift
5×5

Sunday 3/22 (28th St) and Saturday 3/28 (UWS)
Clean + Hang Clean
4×1+2
4×1+1

Back Squat
7×3

Barbell Programming 12/22-12/29

Training will be sparse due to the holiday this week and next. At the moment we are going to ease up on the pedal to prepare for the mock meet. There should be time at the end of class for stretching, foam rolling, and ab work.

For those not attending you may go heavier on everything.

Sunday 12/22
3 sets
Russian Step ups
5 reps/side
Staggered Stance Romanian Deadlift
5 reps/side

Snatch
technique/1-3×10
Clean + Jerk
technique/1+1×10
Squat – tempo 3-0-3-1
60% of Clean/3×2
75%/3
90%/3×2

Monday 12/23
3 sets:
Calf Raises in Squat – barefoot; slow eccentric; explore all angles
10 reps
Side Bridges
10 reps/side
Glute Bridges
10 reps

Snatch
technique/1-3×10
Clean + Jerk
technique/1+1×10
Squat – tempo 3-0-3-1
60% of Clean/3×2
80%/3
100%/3×2

Tuesday 12/24
Off
Wednesday 12/25
Off

Thursday 12/26
3 sets:
Calf Raises in Squat – barefoot; slow eccentric; explore all angles
10 reps
Side Bridges
10 reps/side
Glute Bridges
10 reps

Snatch
technique/1-2×10
Clean + Jerk
technique/1+1×10
Squat – tempo 3-0-3-1
60% of Clean/3×2
80%/3
100%/3×2

Sunday 12/29
Mock Meet