Workout: 23 December 2024

Gym Workout

Warm up: 3 rounds:

1. 10 pull ups / jumping pull ups
2. 15 push ups
3. 20 deep perfect form air squats (hips far below knees, arms up / out or crossing your chest)

Workout:

1. Work up to a heavy 3-rep front squat (goal is ~91-93% or higher)
2. Work up to a heavy 3-rep deadlift
3. 5 sets of 3 Squat cleans at 70% of your max and work up as able—you can take these slow; decrease weight if form suffers (keep your back neutral and chest up, elbows high); Alternative: perform 5 sets of heavy deadlifts for 3 reps and repeat this with front squats
4. Metabolic: 3 rounds as fast as possible
   – 15 Chin-ups (palms of hands facing toward you) (alternative: jumping chin-ups with a 1 sec pause holding your chin over the bar)
   – 15 Hang squat cleans with just the barbell

At Home Workout

4 Rounds for time

1. 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)
2. 25 Push-ups
3. 20 V-ups (alternative: sit-ups)