Lando Holt
- Nov 30, 2018
Friday: Nov 30, 2018
Dumbbell Incline Bench Press: Build to a 5 Rep Max then Max Reps @ 85% SA DB Bent over Row: Build to a heavy 5 Rep Workout 4 Rounds for Time 12 Bar Facing Burpees 10 DB Thursters @ 50/35 8 Chest to Bars
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Lando Holt
- Nov 29, 2018
Thursday: Nov 29, 2018
Clean: Power Clean + Squat Clean + Front Squat Build to a heavy 2RM then 2 Reps #90% 2 Reps @ 85% Work Out: 4:00 AMRAP of 10 Power Snatches @75/55 5 Muscle Ups Rest 4:00 4: 00 AMRAP of 12 DB Hang Clean and Jerks @ 50/35 8 Burpee Box Jump Overs Rest 4:00 4:00 AMRAP of 10 Deadlifts @ 225/135 10 Cals Bike Rest 6 minutes x 2 Rounds
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Lando Holt
- Nov 29, 2018
Wednesday Rest Day
Rest Day or Active Recover
30 Minutes : Run, row, bike, or Swim. Keep it aerobic
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Lando Holt
- Nov 27, 2018
Tuesday: Nov 27, 2018
Pressing: 8 Strict Press @ @ 60% + Rest 1:00 :40 seconds Max S2OH @ 105/85lbs Rest 2:00 * add weight each round until failure. Push/ Pull Strength 1:20 Max Muscle Ups 1:20 Max HSPU 1:20 Max Rope Climbs 1:20 Max Push Ups Rest :30 Seconds between movements Workout 7 Power Snatches @ 95lb/65 Rest 1:00 17/14 Seconds Bike @ 100% Rest 2:00 x 4 Rounds
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Lando Holt
- Nov 26, 2018
Monday: Nov 26, 2018
Snatch: 3 x 2 @ 70% 3 x 2 @ 75% 3 x 1 @ 80% Clean: 3 x 2 @ 75% 3 x 2 @ 80% 3 x 1 @ 85% Back Squat: Tempo 42x1 6 Sets of 4 Reps @ 65% Tempo 42x1 Workout: 10 Strict Pull ups 10 Cals Bike 10 Ring Rows 10 Cals Bike Max Pull Ups Rest 3:00 x 3 Rounds
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Lando Holt
- Nov 26, 2018
Sunday Rest Day
Rest Day, Focus on recovery and preparation for the week. Here are some thing to thing about to improve how your body absorbs the food you consume. These small steps can make huge differences. Chewing your food for 20 to 30 chews for each bit. Chewing your food into smaller chunks is going to infuse saliva, which will help with digestion. Have you ever thought about the state you’re in when you are consuming nutrition? Parasympathetic (rest and digest) and Sympathetic Nervous
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Lando Holt
- Nov 24, 2018
Saturday: Nov 24, 2018
5 Minutes AMRAP of 1000/800 M Row Max Squat Snatches @ 135/95 Rest 3:00 5 Minute AMRAP of 50/40 Cals Bike Max Toes to bar Rest 6 Minutes x 3 Rounds - Try to Maintain a pace as if each AMRAP was 20 Minute long.
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Lando Holt
- Nov 23, 2018
Friday: Nov 23, 2018
Dumbbell Bench Press: Build to a 5 Rep Max then Max Reps @ 85% SA DB Bent over Row: Build to a heavy 5 Rep Workout Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
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Lando Holt
- Nov 22, 2018
Thursday: Nov 22, 2018
Clean: Power Clean + Squat Clean Build to a heavy 2RM then 2 Reps #90% 2 Reps @ 85% Front Squat: Max Reps @ 85%, Leave on rep in the tank, Rest 2:30 x 5 - 7 Sets Work Out: 4:00 AMRAP of 15 Wall Balls @ 14/20 5 Muscle Ups Rest 4:00 4: 00 AMRAP of 50 Double Unders 12 Thrusters @ 75/55 Rest 4:00 4:00 AMRAP of 8 DB Box Step Overs 12 Cals Ski Rest 6 minutes x 2 Rounds
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Lando Holt
- Nov 21, 2018
Wednesday Rest Day
Rest Day or Active Recover
30 Minutes : Run, row, bike, or Swim. Keep it aerobic
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