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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Friday, August 30, 2013

Fitness:
A. Press 5, 3, 1, 3, 5 reps
B. 3 rounds, each for time:
5 Hang Power Cleans (135/85)
10 Push Jerks (135/85)
15 Pull-ups
20 Overhead Walking Lunges (45,25)
Rest exactly 1 min between rounds.

Health:
A. Press 3, 2, 1, 2, 3 reps
B. 3-4 sets, resting as needed:
3 Cleans
4 Push Jerks
5 pull-ups
10 Steps Overhead Walking Lunges (45,25)

Performance:
A. Press 5, 3, 1, 3, 5 reps
B. 3 rounds, each for time:
5 Clean & Jerks (185/125)
5 bar muscle-ups or 15 chest to bar pullups
20 Overhead Walking Lunges (45,25)
Rest exactly 1 min between rounds.

Coach’s Tips

For this overhead pressing session, we will be doing a total of 5 work sets, first a set of 5, not all out, leaving a bit of room for improvement.  Then go a bit heavier for your set of 3, once again, leave some room.  Then do a heavy single.  Your last two sets are another set of 3, which should be heavier than your first set of 3, and the last set of 5, which should be heavier than your first set of 5. For part B, you’ll want to choose a weight that is no more than 75% of your best clean & jerk.  If you did Thursday’s workout with all the pullups and you’re not ready for more pullups today, or if you have any issues with hand care or grip you can substitute ring dips or strict toes to bar, modifying reps as needed.

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