Tuesday – 9/23/2019

The Workout for Tuesday is:

WARM-UP
With an empty barbell, 10 reps of each:
-Jefferson Curl
-Good Morning
-RDL
-Sumo Back Squat
-Back Rack Elbow Rotations
-Full Grip Front squat

Then, 2×5 reps of each:
-Deadlift
-Muscle clean
-High Hang Power Clean
-Power Clean
-High Hang Clean
-Clean

STRENGTH
EMOM x 12 minutes
1 Clean @ 85%

METCON
For Time
50 Thrusters (75/55) (Rx+ 95/65)
150 Double-Unders
40 Shoulder to Overhead
100 Double-Unders
30 Push-Ups (Rx+ SHSPU)
50 Double-Unders
20 Ground-to-Overhead
Time Cap = 15 minutes

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.

[Strength]
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%

Followed by…

One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squats (no tempo) @ 85%

[Accessory]
3 Rounds, NFT
-Dumbbell Floor Press x 15 reps
-Supinated-Grip Barbell Rows x 8-10 reps

[Engine]
Mixed Modal Endurance

Against a running clock…

From 0-10 minutes:
-100/70 Cal Assault Bike
-50 Russian KB Swings (70/55)
-Max Lateral Burpees OTB

Rest 5 minutes, and then. . .

From 15-25 minutes:
-25 Lateral Burpees OTB
-50 Russian KB Swings (70/55)
-Max Cal Assault Bike in remaining time

Rest 5 minutes, and then. . .

From 30-40 minutes:
-100/70 Cal Assault Bike
-25 Lateral Burpees OTB
-Max Russian KB Swings (70/55)

Score = Total Reps