Workout: 05 December 2024

Gym Workout

Warm up:
2 Rounds
– 20 cals on the bike / row / 500 m run
– 8 HSPUs (alternative: Pike-box hspu)

Workout:

1. Deadlift 7 sets of 5 at 70% of 1 rep max, focus on perfect form, increase as able
2. 3 sets of 3 Split Jerks (alternative Push Jerks) at ~80% 1 rep max (this can be taken from the rack, you do not have to clean the weight)
3. Metabolic:
   3 Rounds for Time (as fast as possible):
   – 5 HSPUs (alternative: Pike-box hspu)
   – 10 Box jumps (full hip extension / stand all the way up at the top of the box)
   – 15 Wall-ball shots
   – 20 Clean-grip deadlifts at weight for split jerks

At Home Workout

3 Rounds for Time (as fast as possible)
– 10 Odd-object Thrusters
– 10 Alternating lunges
– 10 Alternating split squat jumps (aka Jumping lunges)

Then: 3 Rounds for Time (as fast as possible) of:
– 16 Pistol squats (alternating) (alternative: any of the pistol squat variations based on skill)
– 600 m run at near mile pace (use the pistols as the pacing portion of this workout)