Tuesday – 2/12/2019

The Workout for Tuesday is:

WARM-UP

(Primer)

4 x 20 sec ON / 10 sec OFF

-Machine

-Wall Balls

(Mobility)

Barbell Lat Smash x 60 sec /side

PVC Lat Opener x 30 sec /side

(Specific)

Split Jerk Technique

STRENGTH

Split Jerk

5 x 2

*Hit a heavy double for the day

METCON

6 Rounds

2 Minutes ON / 1 Minute OFF

Rounds 1/3/5

-25 Wall Balls (20/14)(Rx+ 30/20)

-Max Cal Machine

Rounds 2/4/6

-25/20 Cal Machine

-Max Wall Balls (20/14)(Rx+ 30/20)

EXTRA CREDIT

[Barbell Cycling]

3 Sets

-5 Deadlifts

-5 Hang Power Cleans

-5 Push Jerks

-5 Thrusters

*These are tough, but they are very beneficial. Focus on the quality of your movement, these complexes will always be harder when you perform them poorly. Take your time, breathe and focus.

[Weightlifting]

Front Squat

5 x 5 @ 80%

*Relax your hip, let the knees move forward (but obviously keep heels down), maintain solid front rack and torso position. For added tension in the upper back, slightly look up.

[Accessory]

4 Sets

-20 Banded Psoas March

-50′ Banded Sled Push

[Midline]

5 Sets

10 Side Bends /side

[Conditioning]

Lactate Threshold

3 Rounds: Run or Row

300m at Moderate pace

100 m easy/recovery

300 m at 3-5 seconds faster than first 300m

100 m easy/recovery

300 m at 3-5 seconds faster than 2nd 300m.

100 m easy/recovery

100 m walk/super light Row