Workout: 13 September 2024

Gym Workout

Warm up:

1. 25 cals on the bike / row / 500 m run
2. Warm up to your starting squat at ~85% 1 rep max

Workout:

1. Front squat, 3 reps at each of the following percentages: 85% of 1 rep max, 87%, 91%, 93%, superset with 12 Toes to bar (alternative: hanging knee raises) between each set
2. Last set of Front squats: perform 1 continuous set of 20 at 55-60% of 1 rep max (no re-racking weights until all 20 reps are complete)
3. Heavy Barbell hip thrusters 3 sets of 10 (about 75% of your max deadlift weight).
4. Metabolic:
   4 Rounds for Time:
   – 400 m run
   – 10 Power clean and jerks, (Use a moderate weight up to 135 pounds for men, 95 women; you do not need to stand up all the way prior to your jerk)

At Home Workout

1. 3 sets of 15 Odd-object Thrusters, rest as needed between sets
2. Super Legs
   5 Rounds for Time (as fast as possible)
   – 20 Air squats
   – 20 Alternating lunges
   – 20 Alternating split squat jumps (AKA Jumping lunges)
   – 10 Squat jumps