Workout: 11 March 2024

Gym Workout

Warm up / Metabolic – EMOM-12 (every minute on the minute for 12 minutes)
Each minute do one of the following exercises:
– 10-12 Chest to bar pull-ups (alternative: regular or jumping pull-ups)
– 10-12 Toes-to-bar (alternative: knee ups, try for the first 3 as close to toes-to-bar as possible)

Try to break up sets as minimal as possible.

Workout / Skill work
1. Perform 2 clean complexes of the following (to remember it think of 3-2-1, 3-2-1):
– 3 clean grip deadlifts + 2 power cleans + 1 squat clean + 3 front squats + 2 push jerks + 1 split jerk
Once your clean, push jerk and split jerk are warm, start the complex at around 60% of 1-rep clean max and increase weight for the second complex. Complete whole complex without dropping the bar.

2. Then: work up to a heavy squat clean and split jerk (around 90-95%) of max. After hitting a near max, do 3-5 at a lesser weight (~80%) as a cool down

3. Finally: AMRAP-15 (as many reps as possible in 15 mins)
– 10 Pistol squats (5 each leg) (alternative: any of the pistol squat variations based on skill)
– 10 alternating single-arm dumbbell snatches (recommend a moderately heavy weight up to 50 pounds)

At Home Workout

First: run for about half a mile / 800 meters at a 85% pace

Then: AMRAP-15 (as many reps as possible in 15 mins)
– 200 Meter run (estimate if you do not have an exact distance)
– 20 Push-ups
– 20 Walking lunges (knee touches ground if able)
– 20 Jumping pull-ups
– 20 Box jumps (alternative: if you do not have a box / step you can jump up to, perform standing tuck jumps)