4 ROUNDS - FOR TIME
10 Power Clean and Jerks
15 Bodyweight Rows
*Rest 1:00 Between Rounds
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
5 Air Squats + 5 Jump Squats
10 Burpees
Specific Warm Up
Warm up your Bodyweight Rows by starting with an easy angle and then adjusting to an angle where you think you can just barely squeeze out 15 reps in a row.
After that, get your Power Clean and Jerks ready to go by doing light Deadlifts, Hang Power Cleans, and Shoulder to Overheads until you are ready to string together the whole movement. Once you are ready, do sets of 3 Power Clean and Jerks, adding weight for each set, until you get to a weight that you feel you can move for 10 reps in a row.
Workout of the Day
4 ROUNDS - FOR TIME
*Rest 1:00 Between Rounds
Workout Notes
As noted in the specific warm up, we want to start with weights that we can use for unbroken sets of 10 and 15 reps. However, that means that after that first round, fatigue will set in and you will NOT be able to do them unbroken anymore. That’s ok! That’s the plan! Try to push through all 25 reps per round as quickly as you can (safely) knowing that you are going to get that one minute rest after each.
Rest after each round
Clean and Jerk Modifications
Whether you are doing this movement with a loaded barbell, two dumbbells, one dumbbell, or a swiffer handle, the movement remains the same! It is one of the most essential functional movements out there. Pick something up off of the ground and put it over your head. Make sure to brace your mid section and keep that back flat!
Bodyweight Row Modifications
Everyone should be able to find an angle that works for today. However, you can also swap in any movement that involves pulling something towards your upper body like Bent Over Rows or Pull Ups.
Optional Accessory Work
Accumulate 15 Slow Down Dog to Cobra
Spend 10min working on your L-Sits
Cool Down
1-2min Triceps Stretch on each arm
1-2min Chest Stretches on each side
1-2min Foam Rolling the Lats
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