WORKOUT OF THE DAY
LIFT: 1RM Close-grip Bench (10mn)
2 Push Jerk + 1 Split Jerk (build up)
CONDITIONING: 6 Sets
10 Russian KBS (heavy)
10 Knee Raises
10 Russian KBS
CORE: 3x15 Superset
3x GHDSU Max Set
A. Five Sets of:
Front Squat x2 reps
Rest as needed
Build over the course of the 5 sets to today's heavy double.
B. Every 90 seconds, for 15 minutes (10 sets):
Snatch x1 rep
Loads per set (by %) - 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95
C. Every 2 minutes, for 10 minutes (5 sets):
Back Squat x5 reps @3-5% more than you used last Monday.
D. 4 Sets, Not For Time of:
Banded Hip Bridges x60 Seconds
1 Legless Rope Climb
Seated Good Mornings x8-10 reps
Optional Additional Conditioning Session
If you have the ability to perform 2 sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today's primary work.
5 Sets of:
Run 800M @ 80%
Run 400M @ 40-50%
Sun, April 23, 2017 @ 10:56 PM
Your Email/URL (Optional):
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