011022-011421
Monday (Jan 10th)
New Movement of the month!
1RM Clean and Jerk
*work up to a heavy clean and jerk I would suggest warming up with doubles and then 7-10 singles sets with small weight jumps especially as the weight gets closer to your 1RM.
WORKOUT:
6 Rounds For Time:
5 Power Clean and Jerks @185/125lbs
5 Muscle Ups
50ft HSW
Rest 1:00 after each round
Tuesday (Jan 11th)
STRENGTH:
Pause Back Squat
4x3 Reps @70% of 1RM
*2-3 second pause, all sets at the same weight, should be a moderate-light weight.
WORKOUT:
4 Rounds:
3:00 AMRAP
25 Push Ups
25 TTB
Max Bike calories in remaining time
Rest 1:00 between rounds
Wednesday (Jan 12th)
STRENGTH:
Front Squat
2 Sets:
3-2-1 Reps
@70-75-80% of 1RM
*Rest 0:90 between squat sets
WORKOUT:
For Time: w/Partner
100 Cal Row
100 Wall Balls @20/14lbs
*20:00 Time Cap
Thursday (Jan 13th)
STRENGTH:
7:00 EMOM
2 Push Jerks + 1 Split Jerk @65% of 1RM
*Take the barbell from the floor each time
**Weight should be 65-70% of 1RM C&J
WORKOUT:
6 Rounds For Time:
50 DUs
16 TTB
8 Deficit HSPUs @8/4”
*16:00 Time Cap
Friday (Jan 14th)
Weights for Plates!
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