Workout of the Day

Fitness

A. Front Squat, 5 sets of 2 reps (increasing in weight); rest 4+ minutes
*During rest, perform Max Ring Dips (challenging variation)

B. 3 rounds for reps of:
Minute 1 – 45 second Row
Minute 2 – 45 seconds of Burpees
Minute 3 – 45 seconds of Front Squats (135/95lbs)
Minute 4 – Rest 

 

Performance

A. Split Jerk, 4 sets of 3 reps @ 75%+ (straight weight); rest 2-3 minutes

B. Press @ 21X2, 4 sets of 3 reps (same weight across); rest 4+ minutes
*As heavy as possible. 
**During rest, perform a 10-20 second L-Hang

C. 3 rounds for reps of:
Minute 1 – 45 second Row
Minute 2 – 45 seconds of Burpees
Minute 3 – 45 seconds of Front Squats (135/95lbs)
Minute 4 – Rest 

 

Competition

Weightlifting
A. Overhead Squat @ 21X1, 6 sets of 3 reps (increasing in weight); rest 2-3 minutes

B. Split Jerk, 4 sets of 3 reps @ 75%+ (straight weight); rest 3-4 minutes

Strength & Gymnastics
C. Press @ 21X2, 4 sets of 3 reps (same weight across); rest 4+ minutes
*As heavy as possible. 
**During rest, perform a 10-20 second L-Hang

Accessories
D. Three sets, not for time, of:
8-15 Toes-to-Bar
10 DB Overhead Press @ 21X2 (heavy)
30 second Side Plank (max contraction)
*If side planks are too easy, use a partner to challenge. 

Conditioning
E. 3 rounds for reps of:
Minute 1 – 45 second Row
Minute 2 – 45 seconds of Pushups
Minute 3 – 45 seconds of KB Front Rack Reverse Alternating Lunges (53/35lbs)
Minute 4 – Rest 

 

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