Workout of the Day


February 20, 2019

Sport

A: Front Squat (5x1 @ 80%)

*2 min rest b/t sets

B: SA DB Upright Row (3x10 [5 each side])

*90 sec rest b/t sets

C: Metcon (Time)

3 RFT:
10 Hang Power Cleans 95/65
10 Ring Dips
10 BB Row 95/65
75 DUs


Performance

A: Front Squat (5x1 @ 80%)

*2 min rest b/t sets

B: SA DB Upright Row (3x10 [5 each side])

*90 sec rest b/t sets

C: Metcon (Time)

3 RFT:
10 DB Hang Power Cleans 95/65
10 Box Dips
10 BB Row 75/55
75 SUs


Description

A. You will do Front Squats; 5 sets of 1 at 80% of your 1RM. Remember this is a deload week so make sure and stick to the percentages. Focus on getting your full depth in the squat and maintaing the appropriate back position. Allow for a 2 minute rest in between sets.

B. Single Arm Dumbbell Upright Row. You will do 3 sets of 10 (meaning 5 reps for each side). Rest 90 seconds in between sets. No need to go crazy with the weight here.

C. This conditioning workout will be somewhat short. You will do 3 total rounds of: 10 Hang Power Cleans (sport)/DB Hang Power Cleans (performance), 10 Ring Dips (sport)/box dips (performance), 10 barbell rows and 75 double unders (sport)/single unders (performance).

The weight for the Hang power cleans for sport will be 95lbs for the men and 65lbs for the women. The weight for the hang power cleans for performanace will be 35lb dumbbells for the men and 25lb dumbbells for the women. 

The weight for barbell rows for sport will be 95lbs for the men and 65lbs for the women; performance - 75lbs for the men and 55lbs for the women.

Good times.