Workout of the Day


February 18, 2019

Sport

A:Halting Cl. DL + Tall Muscle Clean + Tall Jerk

2x(3+3+3+3)

B: Clean and Jerk (5x1 @ 75%)

*2 min rest b/t sets
*Back off week
*Hip external rotation stretch in b/t sets

C: Metcon (Time)

For time:
100 DUs
6 Chin Ups
6 SA DB OHS 35/25
75 DUs
8 Chin Ups
8 SA DB OHS 35/25
50 DUs
10 Chin Ups
10 SA DB OHS 35/25
25 DUs
12 Chin Ups
12 SA DB OHS 35/25


Performance

A: Power Jerk (5x1 @ 80%)

*2 min rest b/t sets

B: DB Bent over Row (3x16 [8 each side])

*90 sec rest b/t sets

C: Metcon (Time)

For time:
100 SUs
6 Chin Ups
6 SA DB OHS 25/15
75 SUs
8 Chin Ups
8 SA DB OHS 25/15
50 SUs
10 Chin Ups
10 SA DB OHS 25/15
25 SUs
12 Chin Ups
12 SA DB OHS 25/15


Description

A. Sport will do a Clean and Jerk primer exercise of Halting Clean Deadlifts + Tall Muscle Cleans + Tall Jerks; two total sets of 3 reps on each exercise. This should be done with an empty bar or very light weight. Performance will do Power Jerks; 5 sets of 1 rep at 80% of your 1RM.

B. Sport will do Clean & Jerks; 5 sets of 1 rep at 75% of your 1RM. Performance will do DB Bent Over Rows; 3 sets of 8 reps per side. Choose the weight on these. 

C. The conditioning workout will be one round for time. double unders (sport)/single unders (performance), chin ups and single-arm overhead squats. The reps on the jump ropes will be 100/75/50/25 and then reps for the other two exercises will be 6/8/10/12. The reps on the single arm overhead squats will be half on each side; for example if the reps say 10 then you will do 5 on each side.