Friday January 4, 2019

Friday January 4, 2019

Workout of the Day

Warm Up
4 Rounds
20 Barbell Hops
10 Alternating Spidermans
5 Deadlift (pause at mid-thigh then stand)
5 Tall Power Clean
5 Front Squat
5 Strict Press

Skills & Drills
Double Under
Movement Prep
Beginner/Intermediate
EMOM 5
10 Single Unders
5 Big Jump Singles
3 Double Under Attempts

Advanced
½ Flight Simulator
5-10-15-20-25-20-15-10-5
*Each set must be unbroken and rope must stop moving before the beginning of next set.

Push Jerk
Movement Prep
5 Hang Power Cleans
10 Strict Press
7 Push Presses
5 Push Jerks

Workout Prep
In 2-3 Sets
Perform 3 HPC and 3 Jerks building to workout weight

Training
EMOM 21
Min 1 – 5 Hang Power Clean + 5 Push Jerk (155/105)|(115/75)
Min 2 – 40 Double Unders
Min 3 – Walking Rest


Accessory
Accumulate 2 Min in L-Sit
-rest 5 min-
30 Strict Toes to Bar (Quality Reps)