Tuesday – 7/23/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
With and empty barbell….
3 Rounds
-5 Deadlifts
-5 Hang Muscle Cleans
-5 Front Squats
-5 Push Jerks

(Mobility)
Squatting Shin Box Rotations x 10 reps
Squatting Knee Reaches x 10 reps
Puppy Dog x 20 seconds

(Specific)
Review Clean Complex

STRENGTH
Every 90 seconds x 15 minutes (10 sets)
1 Clean + 1 Hang Clean
Sets 1-3 @ 65-70%
Sets 4-6 @ 70-75%
Sets 7-8 @ 75-80%
Sets 9-10 @ 80-85%

METCON
Every 3 minutes x 21 minutes (7 sets)
-10 DB Shoulder-to-Overhead (50/35)
-40 Double-Unders (Rx+ 60 reps)
-3 Push Press + 5 Push Jerks @ 60-70% of 1RM Jerk
*The DB weight should be something you can move fast and keep unbroken. This week will burn a little more versus last week. Same percentages, so really focus on keeping a good base and being strong with your leg drive.

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]
3 Sets
– 10 L-Seated DB Shoulder Press
– 10 DB Hammer Curls
– 10 DB Skull Crushers

[Gross Conditioning]
Option A
5 Rounds for Time
-8 DBall Cleans Over Yoke (150/100)
-Rest 60 seconds
*Set the yoke bar up at sternum level

Option B
For Time
600m Bearhug DBall Carry (150/100)
*Every 2:00 including 0:00, perform 10 burpees over the DBall.

[Engine Builder]
Running Endurance Option
-Run 1600m @ 65-75% effort
Rest 3-5 minutes
-Run 2 miles for time (This is a time trial… see what ya got)
Rest as needed
-Run 1600m @ 65-75% effort

Mixed Modal Endurance Option
4 Rounds
AMRAP x 4 minutes
-30/22 Cal Ski Erg
-15 Burpee Box Jump Overs (24/20″)
-Max Cal Row in time remaining
Rest 2 minutes between rounds
Score = total cals