Tuesday – 7/16/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
With an empty barbell…
5 – 4 – 3 reps
-Deadlift
-High Hang Muscle Clean
-Front Squat
-Shoulder-to-Overhead

(Mobility)
-Shin Box Rotations x 10 reps
-Squatting Shin Box Rotations x 10 reps
-Kang Squat x 5 reps

(Specific)
Review strength complex technique/efficiency

STRENGTH
Every 2 minutes x 20 minutes
-Power Clean + Hang Clean + High Hang Clean
Sets 1-3 @ 60-65%
Sets 4-6 @ 65-70%
Sets 7-8 @ 70-75%
Sets 9-10 @ 75-80%

METCON
Every 2:30 x 15 minutes (6 sets)
-5 Burpees
-50 Double-Unders
-5 Burpees
-6 Push Jerks @ 60-70% of 1RM Jerk*
*Pause for a count with the weight overhead before lowering it down for the next rep. Same percentages as last week.

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
Part A
EMOM x 6
-5 Supinated Grip Bent Over Rows (heavy)
-5 Tall Box Jumps

Part B
3 Rounds
-50′ Hand Over Hand Sled Pull (heavy)
Immediately into…
-Max Unbroken set of DB Bench Press
*Aim for something you can hit 16-20 times on your first set. If you hit 25 reps, the weight is too light.
Rest 90 seconds before starting next round.

[Gross Conditioning]
5 Rounds
-200′ DBall Bearhug Carry (150/100)
-Perform you go/I go with a partner OR rest 1:1

[Engine Builder]
Running Endurance Option
Five Rounds for Distance:
4 Minutes of Running
Rest 2 Minutes

Mixed Modal Endurance Option
Against a 2:30-minute running clock…
30 Russian Kettlebell Swings (70/55)
20/15 Calorie Ski-Erg or Row
Max Calorie Assault Bike in remaining time
Rest 90 seconds and repeat for a total of FIVE sets.