Wednesday October 31, 2018

Wednesday October 31, 2018

Workout of the Day

Warm Up
3 Sets
10 Cal Row
10 Cossack Squats
5 Cat/Cows
5 Goblet Squats + 20s Hold at the bottom

Skills & Drills
Back Squat
Focus: Hips Back & Down; Knees Drive Out

Movement Prep
10 Kang Squats
5 Back Squats (31×1)

Med Ball Clean

Movement Prep
3 Med Ball Deadlifts
3 MB DL + Shrug
3 Drops to Squat
3 Tall Cleans w/ MB
3 MB DL + Drop Clean
3 MB Cleans

Double Under

Movement Prep
2 Sets
20 Double Unders (sub singles)

Part I
Back Squat
3-3-3-3-3-3-3-3-3-3

Perform 1 Set Every 2 Minutes for 10 Sets

Loading Guidelines
Set 1: 40% of 1RM
Set 2: 50%
Set 3: 60%
Set 4: 65%
Set 5: 70%
Set 6: 75%
Set 7: 80%
Set 8: 85%
Set 9: 90%
Set 10: 90%+

Part II
3 Rounds for Time (8 Min Cap)
30 Med Ball Cleans (20/14)
60 Double Unders


Accessory (To be done at Open Gym)
5 Sets
Push Jerk (Pause in Dip) + Split Jerk (Pause in Dip)
*Perfect Reps Only – Do Not Increase Weight if you are off balance or press out any reps