Workout of the Day

Fitness

A. Hang Power Clean + Power Clean, 6 sets of 1 rep; rest 2-3 minutes
*Build to today’s heaviest set. 

B. For time:
600m Run
10 Hang Power Cleans (115/75lbs)
400m Run
15 Hang Power Cleans
200m Run
20 Hang Power Cleans

 

Competition

Strength and Weightlifting
A. 1 Paused Front Squat + 1 Front Squat + 1 Jerk, 6 sets of 1 rep; rest 4+ minutes
*Working up to today’s heaviest set. 

B. Deadlift @ 20X1, 3 sets of 12 reps; rest exactly 3 minutes
*Moderate weight, same for all sets. 

Gymnastics
C. L-Sit, 5 sets of 10-15 seconds (maximal effort); rest 4 minutes
*During rest, perform a 30-45 second Wall Handstand or 10-20 Shoulder Taps. 

Conditioning
D. For time:
600m Run
10 Hang Power Cleans (155/105lbs)
400m Run
15 Hang Power Cleans
200m Run
20 Hang Power Cleans

 

Barbell

A. Movement Prep/Warm-Up
1) Dynamic Warm-Up
2) Box Jumps

B. Clean Practice
1) Technique Practice
2) 3-Position Power Cleans

C. Back Squat
1 x 3 @ 55%
1 x 3 @ 65%
5 x 3 @ 85%

D. Accessories
1) Push Press, 3 x 5
2) GHD Sit-Ups, 3 x 10
3) Planks, 4 sets

 

Yoga Tonight at 7:30pm

Reminder that Yoga with Mark is now a weekly offering at Queen Street, Wednesday's from 7:30-8:30pm. This program is open to all Queen Street members and available to drop-ins for $5.

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