5.09.2019

 In Workout of the Day

Warm Up

Row or Bike 2 minutes

Then 2 Rounds of:

  • Squat to Stand x 5
  • SA OH Carry 50ft per
  • Hang 30 seconds

Workout of the Day

Performance

A. 5 Sets

  • Push Press + Push Jerk + Split Jerk – Rest 2 minutes between sets.

B. 5 Sets

  • 3 Position Clean – High Hang (Pockets), Mid Thigh, and Floor – Rest 2 minutes betwen sets

C. Complete as many rounds and reps as possible in 10 minutes of:

  • 1 Deadlift
  • 1 Hang Power Clean
  • 1 Front Squat
  • 1 Shoulder to Overhead

(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

GPP

A. 4 Sets

  • A1: SA KB Push Press x 6 – Right
  • A2: SA KB Front Rack Carry x 50ft – Right
  • A3: SA KB Push Press x 6 – Left
  • A4: SA KB Front Rack Carry 50ft – Left

B. 4 Sets

  • B1: SA KB Deadlift x 6 – Right
  • B2: SA KB Farmer Carry 100ft – Right
  • B3: SA KB Deadlift x 6 – Left
  • B4: SA KB Farmer Carry 100ft – Left

C. Complete as many rounds and reps as possible in 10 minutes of:

  • DB Deadlift x 1
  • DB Hang Power Clean x 1
  • DB Front Squat x 1
  • DB STO x 1

-Add 1 rep to each movement after completing each round.  You must perform 5 burpees any time the DB’s settle on the ground. Loading: Men 50lbs, Women 35lbs per hand.

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