Workout: 11 September 2024

Gym Workout:

Warm up: 1 round:

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

Workout: 

1. Deadlift 5 sets of 3, beginning at 65% of 1 rep max and increasing
   
2. 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 quality, but each set must be unbroken (i.e., 30 continuous reps: 12+9+6+3)
Starting using a light weight barbell; no more than = 50% max clean and jerk, and increasing weight each set if able, while remaining unbroken in rep scheme:
– 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