Workout: 04 March 2024

Gym Workout

Warm up:

  1. Complete 100 double-unders in as little time as possible (alternative: 50 box jumps + 50 lunges)

Workout:

  1. Front squat at 70% of 1-rep max, perform 3 sets of 5 superset with 3 sets of 10 Bulgarian split squats on each leg (use light DBs)
  2. 2 rounds of unbroken (don’t let go of the bar) hang power snatches at 50% of 1-rep max snatch (go near failure, but leave 1-2 in the tank, goal is building muscle memory)
  3. 2 rounds of toes to bar (again: go to near failure, but leave 1-2 in the tank; do your best, if you cannot get your toes all the way to the bar, then do 5-8 lifting your legs as high as you can, and after switch to hanging knee ups)
  4. Metabolic: AMRAP-12 (as many reps as possible in 12 mins)
    – 8 Handstand push-ups (recommend to do a variation that is easier for you so you can go near unbroken on the set)
    – 8 Pull-ups (alternatives: 4 muscle ups, or 12 Jumping pull-ups)

At Home Workout

  1. Complete 100 double-unders in as little time as possible (alternative: 50 box jumps / jumping squats + 50 lunges)
  2. AMRAP-15 (as many reps as possible in 15 mins):
    -15 burpees
    -15 air squats

    Goal is to finish at least 7 rounds.