Workout: 19 June 2026

Gym Workout:

Warm up: 1 round:

1. 10 Deadlifts + 10 Hang power cleans + 10 Push jerks with the empty bar

Workout: 

First:

3 rounds, one after the other (superset) for quality (rather than as quick as possible)

-12 Moderate weight DB Skull crushers
-12 Moderate-heavy weight Hammer curls (each arm)
-10 Tricep extensions (each arm), use a cable if available, alternative: dumbbell
-8 Heavy barbell curls
-15 Bent over light weight Reverse flys

Then:

DT (light weight version with a twist) – In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

5 Rounds For Time (as fast as possible)
Using a light weight barbell; no more than = 50% max clean and jerk; goal is to perform each set unbroken:

– 12 Deadlifts
– 9 Hang power cleans (hang means you do not need to touch the barbell to the ground between reps)
– 6 Push jerks
– 3 Front squats

At Home Workout

1. 20 min AMRAP: Cindy
   In 20 mins complete as many rounds as possible of:
   – 5 Pull-ups (alternative: jumping pull-ups, pause 1 sec at the top)
   – 10 Push-ups
   – 15 Air squats