Daily Workout – Wed, Jan 11
Metcon
200m Run
1 min/side Front Rack Banded Stretch
1 min Banded God Morning
1 min Banded Pull Apart
1 min Clean Grip Romanian Deadlift
1 min Hang Muscle Clean
1 min Push Press
1 min Split Jerk
Technical Work
In 4 mins complete the following:
3 Tempo Power Clean with Paused Split Jerk
3 Touch and Go Power Clean & Jerk
Power Clean + Jerk (EMOM x 9 mins:
Mins 1-3: 8 Power Clean & Jerks (135/95 – 95/65 – 75/55)
Mins 4-6: 6 Power Clean & Jerks (165/115 – 135/95 – 95/65)
Mins 7-9: 4 Power Clean & Jerks (185/125 – 165/115 – 135/95))
Mins 1-3: 8 Power Clean & Jerks (135/95 – 95/65 – 75/55)
Mins 4-6: 6 Power Clean & Jerks (165/115 – 135/95 – 95/65)
Mins 7-9: 4 Power Clean & Jerks (185/125 – 165/115 – 135/95))
Perform Power Clean followed by any Shoulder to Overhead
The goal here is to choose a weight that you can perform touch and go for each set.
Use one weight across the last 3 sets of 4 reps.
Metcon
EMOM x 8 mins:
1. 50 sec Max Cal Cardio of choice (Assault Bike / Row / Run)
2. 3-8 Bar MUs / 10-20 C2B Pull Ups or Pull Ups / 15-20 Ring Rows
Directly Into
EMOM x 8 mins:
1. 50 sec Max Cal Cardio of choice (Assault Bike / Row / Run)
2. 15-20 T2B / Hanging Knee Raises
In Class Stretch
2-3 mins Pec Stretch on post
Tempo Power Clean is 3 secs to the knees, explode to receiving position, pause with bar in Jerk Dip position, then complete Jerk