Tuesday – 8/20/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
Every 15 seconds x 3 minutes
Odd sets – 5 Heavy Russian KB Swings
Even sets – 3 Box Jumps

(Mobility)
With an empty barbell….
-5 RDLs @ 50×1
-5 Jefferson Curls @ 5151
-5 Front Squats @ 53×1
-5 Squatting Front Rack Rotations

(Specific)
Power Clean Technique

STRENGTH
Power Clean
In 15 minutes, establish your 1RM for the day.

METCON
Every 2 minutes x 14 minutes (7 sets)
-35 Double-Unders (Rx+ 50 reps)
-6 Push Jerks @ 70%
*Try picking your bar up as quickly as you can after your double-unders. There should be a slight fatigue in your shoulders which will help you focus on using your legs. Be sure you are punching under the bar and catching every rep with a solid lockout.

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 Rounds NFT
Single-Arm DB Bench Press x 10-12 reps /side
DB Hammer Curls x 10 reps

[Midline Conditioning]
3 Rounds NFT
-Pallof Press x 10 reps
-Side Plank x 45 seconds /side
-Barbell Rollouts x 6 reps

[Engine Builder]
Running Endurance Option
5 Rounds for Time
-800m Run
-Rest 3 minutes

Mixed Modal Endurance Option
10 Rounds for Time
-25 Cal Bike
-25 Cal Row
*Every 5 minutes, run 200m
*Start on the bike