Workout: 29 March 2024
Gym Workout:
Warm up: 1 round:
- Run 800 m, 3 times at mile pace with 1:1 rest cycles (alternative: row 800 m at goal 2k pace / bike 40 cal at 75% effort)
- 10 Deadlifts + 10 Hang power cleans + 10 Push jerks with the empty bar
Workout: 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
- Run 800 m, 3 times at mile pace with 1:1 rest cycles (alternative: row 800 m at goal 2k pace / bike 40 cal at 75% effort)
- 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