Tuesday – 4/23/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
Alternating Tabata
-Machine of Choice
-Russian KB Swings

(Mobility)
Wrist/Forearm Opener

(Specific)
Clean & Jerk Tech.

SWEAT-CON
On a 5 min. running clock…
-15/12 Cal Bike (200m Run if needed)
-15/12 Cal Row
-15 Burpees
-Max Clean and Jerks (135/95)
*Rest 90 sec.
*Repeat for 5 Rounds

Round 2: 145/100
Round 3: 165/110
Round 4: 185/125
Round 5 205/135

*If you do not have at least 1min. of clean and jerks, then it’s time to scale the cals. For the weights, try and choose something that goes like this… 50/55/65/75/85% effort. If you want to do more than RX that is fine also, go for it! REMEMBER, you get a 90sec. rest. You need that time to change weights so get on it.

EXTRA CREDIT
[Strength]
Power Clean
-3 reps @ 70%
-3 reps @ 75%
-3 reps @ 80%
-Go for 3RM
*These reps are performed as quick, drop singles. When going for your 3 rep max, you shouldn’t take more than 5 seconds to hit your next rep.

Power Jerk (from rack)
-3 reps @ 60%
-3 reps @ 65%
-3 reps @ 70%
-3 reps @ 80%
-Go for 3RM

Overhead Squat
-3 reps @ 70%
-3 reps @ 75%
-3 reps @ 80%
-Go for 3RM

[Gymnastics]
Strict HSPU Volume
5 Rounds
-Max Unbroken Set
-Rest 90 sec.

[Accessory]
DTC Fortify
Yoke Carry
3 x 50′ Overhead Carry (empty)
then
3 x 50′ Front Rack Carry (moderate)
then
3 x 50′ Back Rack Carry (heavy)
*If you are unable to get the yoke overhead, Use two heavy KBs for that part.

[Engine]
Run
-1000m Moderate
Rest 3 minutes
-2 x 500m @ 80% (rest 2 minutes between)
Rest 3 minutes
-4 x 250m @ 90% (rest 1 minute between)
Rest 3 minutes
-1000m Hard