The Workout of the Day for June 14, 2019

WARM-UP:

Wall Slides x 5 @ 3131

I’s, Y’s, T’s x 5 per position

EMOM 9 min (3 sets):

Station 1 - Press from Jerk Receiving Position x 5 reps

Staion 2 - Tall Jerks x 3 reps

Station 3 - Russian Step-Ups x 10 each leg

STRENGTH (Performance/Fitness):

Strict Press

Every 2 min and 30 sec for 15min (6 sets):

5 @ 75%

3 @ 80%

1 @ 85%

3 @ 87%

2 @ 90%

1 @ 95%

Every 2 min for 4 min (2 sets):

Strict Press x 8 reps @ 80%

METCON (Performance/Fitness):

AMRAP 12min:

200m Shuttle Run (4x50m)

20 Single Arm DB Push Press (10 each arm) 55/35

20 Box Step Overs with DB Goblet Hold (24/20; 55/35)

COOL DOWN:

Foam Rolling / Static Stretching / ROMWOD

ADDITIONAL WORK (General/Competition):

Deadlift 2x5 @ 80% 1RM

Bench/Floor Press 2x5 @ 80% 1RM

Strict Pull-Ups 2x5 (weighted if possible)

KB Swing 1x20-50 unbroken reps

*This work should be done every training session for 40 training sessions. Note your progress. As weights become lighter, add weight accordingly.

Aaron Kennedy