Workout of the Day


January 28, 2019

Sport

A: Warm-up:


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

B: Clean and Jerk (2,2,2,1,1,1)

*2-3 Min rest b/t sets
*Record last set wt. Put all other sets in notes.
*build to a tough set

C: Metcon (AMRAP - Reps)

Tabata: alternate between
1. Squat Jumps
2. Lunges
8 rounds (4 of each)

*Rest 60 seconds then go to D

D: Metcon (Time)

21-15-9:
KB Swings 53/35
Sit Ups
Pull Ups


Performance

A: Power Jerk (6,4,3,3,3)

*2-3 min rest b/t sets
*Build to a tough set of 3

B: DB Bent over Row (3x6)

*90 sec rest b/t sets
*6 reps on each side

C: Metcon (AMRAP - Reps)

Tabata: alternate between
1. Squat Jumps
2. Lunges
8 rounds (4 of each)

*Rest 60 seconds then go to D

D: Metcon (Time)

21-15-9:
KB Swings 53/35
Sit Ups
Pull Ups


Description

A. Sport - You will warm up with a movement primer for the Clean and Jerk. Halting Clean Deadlift, Tall Muscle Clean, Front Squats and Tall Jerks. You will do 2 sets of 3 reps of each one of those exercises. Performance - Power Jerks; 5 sets total of 6, 4, 3, 3, 3. Feel free to build up to a tough set of 3 for your last one. Rest 2-3 minutes in between sets.

B. Sport - Clean and Jerks. 6 total sets; first 3 will be doubles and the final 3 will be singles. Feel free to work up to a heavy single. Performance - You will do Dumbbell bentover rows, 6 reps on each side for 3 sets. You choose the weight.

C. A Tabata format alternating between Squat Jumps and Lunges. 20 seconds on and 10 seconds off. This portion of the workout will be scored by as many reps as you can get after 8 rounds (4 rounds of each). Rest 60 seconds then go to Section D.

D. This part will be 3 total rounds. The first round will be 21 reps of each exercise, then 15, then 9. This portion of the workout will be scored by time. The weight for the Kettlebell swings is: Sport - 53lbs for the men and 35lbs for the women; Performance - 35lbs for the men and 26lbs for the women.