Workout of the Day


January 21, 2019

Sport 

A: Halting Clean DL + Tall Muscle Clean + FS + Tall Jerk - 2x(3+3+3+3)

B: Clean and Jerk (5x2 @ 70%)

*2-3 min rest b/t sets 
*stick to the percentages

C: Metcon (AMRAP - Reps)

Tabata: alternate between...
1. Sit Ups
2. Lunges (bodyweight)
for 8 rounds

*Rest 90 seconds then go to D

D: Metcon (AMRAP - Rounds and Reps)

5-min AMRAP:
10 1-arm KB Swings 53/35
10 Halfmoons 35/25
10 Box Jumps 24/20


Performance

A: Power Jerk (5x4 @ 70-75%)

*2-3 min rest b/t sets 

B: 2-way Shoulder Raises (3x5 [each way])

Front/side

*5 reps each way

C: Metcon (AMRAP - Reps)

Tabata: alternate between...
1. Sit Ups
2. Lunges (bodyweight)
for 8 rounds

*Rest 90 seconds then go to D

D: Metcon (AMRAP - Rounds and Reps)

5-min AMRAP:
10 1-arm KB Swings 35/26
10 Halfmoons 25/10
10 Box Jumps 20/16


Description

A. Sport will have a Clean and Jerk warm up complex. You will do 3 Halting Clean deadlifts + 3 Tall Muscle Cleans + 3 Front Squats + 3 Tall Jerks for 2 total sets. Performance will have Power Jerks first performing 5 total sets of 4 reps per set; this will be at a weight somewhere between 70 and 75% of your 1RM.

B. Sport will do Clean and Jerks; 5 sets of 2 reps meaning they will do "Clean + Jerk + Clean + Jerk". The cleans will be full cleans into a squat and the jerks will be split jerks. Keep weight at 70% of your 1RM. Performance will have 2-way shoulder raises; 3 sets of 5 reps each way for a total of 10 reps per set. You choose the weight for those.

C. This portion of the workout will be a Tabata format (20 seconds of work followed by 10 seconds of rest). For the odd numbered rounds, you will do as many reps sit ups as you can in the 20 seconds. For the even numbered rounds, you will do as many lunges as you can in the 20 seconds. There will be a total of 8 rounds and this will be scored as total amount of reps across all rounds. After the 8th round there will only be a 60 seconds rest before starting section D.

D. This portion of the workout will be a continuous effort to perform as many rounds and reps as possible for 5 total minutes. 10 single-arm Kettlebell swings (5 each arm), 10 halfmoons (with a plate) and 10 box jumps. Use a plate for the halfmoons. All of the RX weights and box heights are next to the exercise name. That is the goal; if you can't perform the exercises as Rx then you should go lighter weights or use shorter boxes.