Tuesday 10.27.20

C Day: Clean & Jerks / Squats / Overhead Strength

STRENGTH

A1: Shoulder Press
5-5-5-5-5

A2: Cyclist Back Squats
10-10-10-10-10

Notes:
Use the same Barbell for both movements. You could go light on the squats and do the same weight you’re pressing, or you can add weight.

METCON

For Time:
30 Clusters

Starting at zero and at every minute mark there on, perform 5 burpees

Notes:
This workout should take 8-12 minutes
Clusters: Go medium heavy on this. After the burpees, you should be able to perform about 3-4 clusters in the remaining time. (155/135/115/95/75)
Burpees: 5 Burpees / 5 Squat thrusts / 3 Burpees

Conditioning

EMOM 30:00
1. 3 – 5 Wall Walks (or 20 Piked Shoulder Taps)
2. 6ea Single Arm DB/KB Cluster
3. :20ea Side Plank
4. 12 DB Glute Bridges
5. :40 Burpees

Strength

A1. Single DB Skull Crushers
4 x 12 – 16 Reps

A2. Single DB Bicep Curls
4 x 12 – 16 Reps

*If the weight is light, you can perform both movements as single arm exercises.

Warm-Up

3 Rounds:
4e Stationary Lateral Sit Backs
4 Crawl Steps Forward
4 Crawl Steps Backward
8 Seated Knee Tucks

Strength

4-5 sets each of:
1) 8 Alternating Tall Kneel to Standing
2) 8e Bent Over Rows
3) 8 Reverse Bridge Plank Ups

*Rest about :30-1:00 between exercises

Conditioning

10 Minutes of Continuous Effort:
20 Forward Leaning High Knees
10 Squats
10e Single Arm Push Presses

Aim to work continuously at a moderate pace, resting only as needed between exercises.