Wednesday – 2/13/2019

The Workout for Wednesday is:

WARM-UP

(Primer)

3 Rounds

-10 Suitcase Deadlifts /side

-10 Light Single Arm DB Clean & Jerk (5/arm)

(Mobility)

Prayer Stretch

3 x 30 sec holds

(Specific)

2 Sets

-7 KB Swings

-7 Box Jumps

GYMNASTICS

EMOM x 8

-5 Toes-to-Bar

-3 Bar Muscle-Ups

*Stay smooth and use your hips in the bar muscle ups as much as possible (close grip).

METCON

AMRAP x 14

-18 Clean & Jerks (135/85)

-18 Box Jumps (24/20)

-15 Clean & Jerks (155/105)

-15 Box Jumps

-12 Clean & Jerks (185/125)

-12 Box Jumps

-9 Clean & Jerks (205/145)

-9 Box Jumps

-Max Clean & Jerks (225/155) with remaining time

*The goal here is to get as far as possible within the 14 minutes. If you reach the last bar, perform as many reps as possible in the remaining time. The box jumps there are meant to give you some recovery time from the barbell. Don’t rush them, use the rebound well and try to land as high as possible on the box so that you aren’t landing bent over the entire workout.

EXTRA CREDIT

[Weightlifting]

Banded Sumo Deadlift (speed)

8 x 2 @ 30% + Band

One set every 30 seconds

*Goal here is to move with the intent of acceleration. DO NOT arch your back. The band should not be too heavy, light enough to accelerate and heavy enough to resist.

[Movement Conditioning]

Burpee Deadlifts (50/35)

EMOM x 8

5 to 10 reps

*Whichever rep scheme you pick, you have to try to maintain.

[Midline]

GHDSU

5 x 20

[Post. Chain]

3 x 30 Banded Good Mornings

[Conditioning]

Row or Bike

12 x 25/20 Cals

Rest 1 minute

*Goal: Shoot for 1 minute for each interval