Workout of the Day

Fitness

A. Power Clean & Push Jerk, take 20 minutes to establish a heavy single

B. AMRAP in 12 minutes of:
1 Clean & Jerk (135/95lbs)
1 round “Cindy”
2 Clean & Jerks 
1 round “Cindy”
3 Clean & Jerks
1 round “Cindy”
Etc…

 

Competition

A. Barbell WOD

B. Handstand Pushups, 6 sets of 3-5 reps; rest 4 minutes
*During rest perform 5 TnG Snathces (power)

C. AMRAP in 12 minutes of:
1 Clean & Jerk (155/105lbs)
1 round “Cindy”
2 Clean & Jerks 
1 round “Cindy”
3 Clean & Jerks
1 round “Cindy”
Etc…

 

Barbell

A. 10 minutes Overhead Movement Prep/Jerk Practice
1) BTN Power Jerk
2) Power Jerk
3) Split Jerk, pause in dip + split

B. 20 minutes to find a heavy set:
1 Paused (dip) Jerk + 1 Jerk

C. 20 minutes, Squat:
Build to a Max Back Squat Single
OR
1 x 4 @ 55%
1 x 3 @ 65%
2 x 5 @ 90%

D. Accessories (Overhead/Upper Back)
*Optional, 3 x 8, pick 3:
1) Pendlay Row
2) Single Arm Kettle Bell Row
3) Reverse Fly
4) Y-Raises
5) Snatch Grip Push Press

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