Wednesday, February 7, 2018

Today's Workout:
A. Every 2 minutes for 14 minutes (7 sets):
Clean & Jerk

*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
*Set 5-6 = 1 rep @ 85% of 1-RM Clean & Jerk
*Set 7 = 2 reps @ 90% of 1-RM Clean & Jerk

B. For max reps:
30 seconds of Deadlifts (225/155 lbs)
Rest 15 seconds
45 seconds of Wall Balls (20/14 to 10/9')

GOAL: Around 15/20 reps

Rest 90 seconds, and when the running clock reaches 3:00…

Three rounds for time of:
225/155 lbs Deadlifts x 30-second max # of reps
20/14 to 10/9' Wall Ball Shots x 45-second max # of reps

C. "Optional Accessories"
Three sets not for time, of:
Kipping Handstand Push-Ups x 15-20 reps
(working on movement efficiency – make these as effortless as possible)
Ab-Wheel Roll Outs x 15-20 reps
Rest 60 seconds

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