Workout: 25 September 2024

Gym Workout

Warm up:
1 Round
– 20 cals on the bike / row / 500 m run
– 8 HSPUs (alternative: Pike-box hspu)

Workout:

1. Deadlift 2 sets of 8 at 65% of 1 rep max, focus on perfect form
2. Work up to a heavy deadlift 3-rep
3. 3 sets of 3 Split Jerks (alternative Push Jerks) at ~80% 1 rep max (this can be taken from the rack, you do not have to clean the weight)
4. Metabolic:
   3 Rounds for Time (as fast as possible):
   – 5 HSPUs (alternative: Pike-box hspu)
   – 10 Box jumps (full hip extension / stand all the way up at the top of the box)
   – 15 Wall-ball shots
   – 10 Clean-grip deadlifts at weight for split jerks
   – 5 Split Jerk (alternative Push Jerks) at 50% of 1 rep max

At Home Workout

3 Rounds for Time (as fast as possible)
– 10 Odd-object Thrusters
– 10 Alternating lunges
– 10 Alternating split squat jumps (aka Jumping lunges)

Then: 3 Rounds for Time (as fast as possible) of:
– 16 Pistol squats (alternating) (alternative: any of the pistol squat variations based on skill)
– 600 m run at near mile pace (use the pistols as the pacing portion of this workout)