Heyday Elite Fitness Blog

Captain Insano

Workout of the Day:
A. 12min to Build to a Heavy 1 Rep Clean + Power Jerk
B. “Captain Insano”
50-40-30-20-10
DB Push Press
Sit Ups
KBS 53/35
Burpees
* With a partner
Competition:
A. Row
3 x 750m Row,
Rest 3 min (hold same split, these should be fast and hard)
B. Strength
1. Axel Bar Clean and Press 4,3,3,2,2 (go Heavy)
2. Deadlift 4×2-4 Reps (moderate to heavy load)
C. Accessory Work
1. Sled March 10m (heavy)
2. Single Leg RDL 3×3-5 Reps / Leg (Build weight from last week)

More from Heyday Elite Fitness

Here’s How To Exercise In Your Small Apartment, According To Personal Trainers

You don’t have to belong to a luxury gym in order to stay in shape. Monthly gym fees can be expensive (looking at you, New

The First Building Block of Permanent Weight Loss.

While most diets focus on severe calorie restriction (eating less) and excessive cardio (doing more) we try to take a bit of a different approach.

You don't get it.

Tell me if you’ve ever said something like this, “I wanna GET in shape” “I wanna GET skinny” “I wanna GET more of this….GET better