Workout of the Day


February 4, 2019

Sport

A: Warm-up:


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

B: Clean and Jerk (2,2,1,1,1,1)

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

C: Metcon (AMRAP - Reps)

3RFT:
10 S2OH (95/65)
15 Goblet Squats (53/35)
20 Russian Twists (20/14)
25 KB swings (53/35)
200m Run


Performance

A: Power Jerk (5,4,3,3,3)

*2-3 min rest b/t sets
*Build to a tough set of 3 and try to beat last week

B: DB Bent over Row (3x6)

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

C: Metcon (AMRAP - Reps)

3RFT:
10 S2OH (75/55)
15 Goblet Squats (35/25)
20 Russian Twists (14/10)
25 KB swings (35/25)
200m Run


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 5, 4, 3, 3, 3. Feel free to build up to a tough set of 3 for your last one and try to beat your weight from last week. Rest 2-3 minutes in between sets.

B. Sport - Clean and Jerks. 6 total sets; first two will be doubles and the final four will be singles. Feel free to work up to a heavy single if you feel good and try to beat last week's weight. Performance - You will do Dumbbell bentover rows, 6 reps on each side for 3 sets. You choose the weight.

C. You will complete three rounds of 10 shoulder-to-overhead, 15 goblet squats, 20 russian twists, 25 kettlebell swings and a 200-meter run. This part of the workout will be scored by the time it takes you to complete all three rounds.