Workout of the Day

Fitness Level 1

A. Six sets of;
5 Push Press @ moderate weight
Rest 2-3 minutes

B. Five sets of:
12 Bent Over Rows @ 31X2
Rest 90 seconds
Max Pushups (choose variation, no less than 5/set)
Rest 90 seconds

C. Every 4 minutes, for 12 minutes (3 sets) of:
2 minutes to complete:
10 Ring Rows
10 Push Press
30 Double-Unders (or 60 singles)

Fitness Level 2

A. Jerk Specific Warm-Up

B. Jerk – work up to a moderate triple
*No heavier than 80%

C. Five sets of:
12 Bent Over Rows @ 31X2
Rest 90 seconds
Max Ring Dips (choose variation which will allow you to get no less than 5/set)
Rest 90 seconds

D. Every 4 minutes for 12 minutes (3 sets) of:
2 minutes to complete:
12 Pull-Ups
12 Shoulder-to-Overhead (135/95lbs)
50 Double-Unders

Comment