Gym Workout 17 September 2024

Warm up:

  1. 25 Cals on the bike / row / 500 m run
  2. 25 Air Squats

Workout:

  1. Build to a max front squat, then perform 3 sets of 3 starting around ~75%, super set with 3 sets of 30 Toes to bar (alternative: hanging knee raises)
  2. Deadlift 2 sets of 15 at 40-45% of 1 rep max, focus on perfect form
  3. Warm up your power clean to the weight chosen below
  4. Metabolic:
    3 Rounds for Time (near sprint pace):
    – 5 Power cleans, (use a moderately heavy weight ~75% of 1 rep max power clean)
    – 10 Box jumps (full hip extension / stand all the way up at the top of the box)
    – 15 Wall-ball shots

At Home Workout

10 Rounds for Time (as fast as possible)