Workout of the Day

Tuesday 141028 – Competition

Warm up – Mobility Technique: Jerk Balance 3×2 Stay light to focus on footwork. A. Split Jerk (BTN) 4×3 reps (Work sets: 70, 75, 80, 80% max) B1. Bench Press, 4×4-6 reps then 30 seconds rest B2. Pendlay Row, 4×10-12 reps… Read more »

Monday 141027 – Experienced

A. 2 Push Press + 1 Jerk x 7 B. 1 Minute AMRAP: Shoulder to Overhead (80% of Heaviest load) Rest 1 Minute 1 Minute AMRAP: Shoulder to Overhead (80% of Heaviest load) C. Back Squat 3×3 @ 80%

Monday 141027 – Competition

Jumping Warm up: 3 rounds A. Weighted Strict Dips 4×3-5 reps B.  Overhead Squat: 8-7-6-5-4-3-2: Every set in a 2 minute interval for 14 minutes total, add weight each set, no racks. C. 5 minute AMRAP: 1 Power Snatch (80%… Read more »

Sunday 141026 – Experienced

A. 2 Push Press + 1 Jerk x 7 B. 1 Minute AMRAP: Shoulder to Overhead (80% of Heaviest load) Rest 1 Minute 1 Minute AMRAP: Shoulder to Overhead (80% of Heaviest load) C. Back Squat 3×3 @ 80%