fbpx

12/23/16

12/23/16

12 days of Jon Sims

123-days-of-jon-sims

 

“12 Days of Barbell”

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 SDHP

L1: 95/65 L2: 75/55 L3: 65/45

Starts on 1 and goes up. Example: Complete 1 DL. Then 1 DL and 2 cleans. the 1,2,3. Then 1,2,3,4. etc.

“12 Days of Christmas”

1 Muscle up OR 1 DB Man Maker (35/25)
2 DB/KB Snatch (50/35)
3 HSPU or 2 HR Push-ups
4 Pull-ups (C2B)
5 Burpees
6 Toes to bar
7 Wall balls (20/14)
8 Box jumps (24″/20″)
9 Kettlebell swings (53/35)
10 DB Lunges (35/25)
11  DB/KB Thrusters (35/25)
12 Calories on the rower OR 12 oz of beer

Complete the reps like the song. Example: 1 rep, then  2 reps, then 1 rep. 3 reps, 2 reps, 1 rep. ect.

Modify as necessary.

Leave a Reply

WP Facebook Auto Publish Powered By : XYZScripts.com
%d bloggers like this: