Workout: 21 March 2024

Gym Workout

Warm up:
Bike 50 cals moderate effort, try to keep same pace / RPMs throughout (alternative: row 70 cals, or run 1200 m)

Workout:

1. Thrusters at 60% of 1-rep front squat max, perform 3 sets of 5 superset with 3 sets of 25 Bulgarian split squats on each leg (no DBs, just body weight, try to complete each leg without stopping, similar to last week)
2. Bench press 3 sets of 8 at 70% of max, increasing as able; superset with 12 slow light-weight barbell bent over rows
3. Metabolic: AMRAP-15 (as many reps as possible in 15 mins)
   – 15 Thrusters with just the barbell (45 pounds)
   – 12 Hang power cleans with just the barbell
   – 9 Chest to bar pull-ups(alternative: regular or jumping pull-ups)
   – 6 Toes to bar (alternative: hanging knees to elbows)

At Home Workout

1. Tabata
   Complete a full Tabata (8 rounds, 4 minutes) for each of the following, finishing a full 8 rounds of an exercise before moving on to the next. Rest no more than 1-2 minutes between tabatas.
   – Walking lunges
   – Odd-object Thrusters
   – Dips (complete with a chair if you do not have access to a dip bar; you can elevate legs on a 2nd chair to make it harder)
   – Burpees (with over head clap)