The Workout of the Day for May 21, 2019

WARM-UP:

Two Sets:

30 sec of Superman Hold

30 sec of Barbell Floor Press (empty bar)

30 sec of Glute Bridge Marching

30 sec of Plank Shoulder Taps

Rest 30 sec

STRENGTH (Performance):

Take 12-15 min to build to 90-95% of your 1RM Floor Press

When the running clock reaches 16 min, perform:

Every 2 min for 8 min (2 sets) of:

Station 1 - Floor Press x 8 reps @ 80% 1RM

Station 2 - Supinated Grip Bent Over Barbell Row x 8 reps

STRENGTH (Fitness):

Every 2 min for 24 min (3 sets each) of:

Station 1 - DB Floor Press x 12-15 reps @ 2111

Station 2 - Single Arm KB/DB Row x 8 reps @ 21X0

Station 3 - Parallette Dips x 10-15 reps

Station 4 - Side Plank 45 sec each side

METCON (Performance/Fitness):

4 Rounds for Reps:

Against a 2 min clock:

30 Air Squats

12/7 Calorie Row

Max Reps Burpees in remaining time

Rest 2 min

*Score is total Burpees.

ADDITIONAL WORK (Competition):

Every 90 sec for 15 min (10 sets)

Power Clean & Jerk x 2 reps

*Build to establish a 2RM Power Clean & Jerk.

For Time:

5 Ground to Overhead 205/135

10 Ground to Overhead 185/125

15 Ground to Overhead 145/95

20 Ground to Overhead 95/65

L3
185/125
145/95
115/80
75/55

L2
145/95
115/80
95/65
65/45

ADDITIONAL WORK (General):

Three sets of:

Chinese Rows x 6 reps @ 2111

Rest as needed

Reverse Snow Angels x 20 reps

Rest as needed

GHD Sit-Ups x 15-20 reps

Rest as needed

Aaron Kennedy