WORKOUT OF THE DAY – 4/24/18

By

Comments are off Apr 23, 2018 WOD

Tuesday, April 24th 2018

1. Conditioning
AMRAP x 4
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row/Bike in Time Remaining
rest 4:00
AMRAP x 4
2 rounds:
12 Deadlifts (115/85)
9 Hang Power Cleans (115/85)
6 Push Jerks (115/85)
then
Max Calorie Row/Bike in Time Remaining
rest 4:00
AMRAP x 4
1 round:
12 Deadlifts (135/105)
9 Hang Power Cleans (135/105)
6 Push Jerks (135/105)
then
Max Calorie Row/Bike in Time Remaining

OLY Class @ 7pm
1. Strict Press in Split Position: 5×3. Work to a challenging set of three. Keep the weight on your hips and try not to extend the legs too much when you’re pressing.
2. Jerk+ Behind the Neck Jerk: (1+2) x 2, (1+1) x 4. Work up in weight each set.
3. Clean Pull+ Clean + Pause Jerk (1+1+1) x 5 sets. Work up in weight each set. On the clean pull, really emphasize jumping hard, even if that means you leave the ground more than you think you should. A Pause jerk is pausing in the split position for 3 seconds.
4. Clean Deadlift at 2” deficit + Shrugs (3+3) x 4. Try and go a little heavier than last time.
5. 3 sets:
Weighted Sit ups x 25
Leg Lift Holds x 45 total seconds (sit on the floor with legs straight out in front of you. Hold heels up and try to maintain hollow body position)
Good Mornings x 10. Pause at the top for 3 seconds and squeeze glutes.