1/29/2018

1/29/2018

Workout of the Day:

1) Coach Led Warm-up

2) Deadlift 3-3-3-3-3-3 reps AHAP. Work up to around 95% of your 3RM and use it for all sets. if you do not have a 3RM find a heavy weight and use it for all sets.

3) EMOM for 10 Minutes complete
Even Minutes - 10 Front Rack Lunges 115/80
Odd Minutes - 10 Strict Pull-us

4) Mobility/Stretching


Competition Programming:

1) EMOM for 10 Minutes complete
Even Minutes - 3 Clean and Jerks using 50% + 20lbs adding 5 lbs each minute
Odd Minutes - 6 Strict HSPU

2) Back Squat 1x20 using 60% plus 35lbs of your 1RM (once the bar comes out of the rack do not re-rack until you finish the 20 reps)

3) For time complete
25 Ft DB overhead walking Lunge
27 Over the DB Burpees
25 Ft DB overhead walking lunge
21 Over the DB Burpees
25 Ft DB overhead walking lunge
15 Over the DB Burpees
25 Ft DB overhead walking Luge
9 over the DB Burpee

Notes:
Weight for the DB 50/35
For the lunges start with the left hand over head. After the 27 Burpees switch hands and head back 25 feet and then do the 21 burpees. So on and so forth.

4) Mobility/Stretching

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