The Workout of the Day for July 23, 2019


Wall Slides x 10 @ 3030

Pec Activation with MB x 1 min

Three sets:

Tall Jerks x 3

Press from Receiving Position x 3

Overhead Alternating Reverse Lunges x 6


Every 2 min for 6 min (3 sets):

Push Press x 3 reps

Immediately followed by:

Every 2min for 6 min (3 sets):

Push Jerk x 2 reps

Immediately followed by:

Every 2 min for 8 min (4 sets):

Split Jerk x 1 rep

*Build over the course of the 20 min, with the goal being to establish a max of the day split jerk.

METCON (All Levels):

Every 5 min for 15 min (3 sets) for total working time:

400m Run

20 Single Arm DB Hang Clean & Jerk (10 each side) 55/35

Go as hard as you can.


Foam Roll / Static Stretch / ROMWOD


Tabata Hand Release Push-Ups

100 Banded Tricep Push-Downs (2 bands, one each side)

Aaron Kennedy