Workout: 16 April 2024
Gym Workout
Warm up: 3 rounds:
- run 200 meters / row 20 cals / bike 20 cals
- 20 deep perfect form air squats (hips far below knees, arms up / out or crossing your chest)
Workout:
- Work up to a heavy 3-rep front squat (goal is ~91-93% or higher)
- 3 sets of 6 squat cleans at 70-75% of your max front squat (or about 80% of your max clean)—you can take these slow, think of each set as 6 singles; decrease weight if form suffers (keep your back neutral and chest up, elbows high); Alternative: perform 3 x 6 deadlifts and 3 x 6 front squats at around 75% of your max front squat
- 3 sets of 8 Barbell hip thrusters, superset 3 sets of 8 Bulgarian split squats on each leg (all weights moderately heavy)
- Metabolic: 3 rounds as fast as possible
– 21 Chin-ups (Notice-NOT pull-ups: palms of hands should be facing toward you) (alternative: jumping chin-ups with a 1 sec pause holding your chin over the bar)
– 21 Hang squat cleans at 35-40% of max squat clean (Goal is unbroken sets, but it should get Real)
At Home Workout
4 Rounds for time
- 30 Wallball shots
Recommended weight: 20 lbs (alternative: if you do not own a medicine ball or wallball, recommend thrusters with light weight DBs / a Kettlebell / or an odd-object) - 25 Push-ups
- 20 V-ups (alternative: sit-ups)
- 15 Good-mornings holding the wallball (or whatever weighted object you used in (1))