Friday 23/08/2024
A. Warmup
0-5 mins: General warm-up
5-10 mins: Clean and Jerk Warmup
10-15 mins: Workout-specific prep:
B. Clean and Jerk
3 sets of 5 reps @ 78% 1RM
Rest: 90 seconds between sets.
C. For Time / Quality
Complete the following for time or quality:
Reps: 8, 7, 6, 5, 4, 3, 2, 1
Deadlifts @ 50% 1RM
Seated Dumbbell Lateral Raises (choose a weight that allows full range of motion)
V-Ups
Competition
A. Warmup
0-5 mins: General warm-up
5-10 mins: Clean and Jerk Warmup
10-15 mins: Workout-specific prep:
B. Clean and Jerk
3 sets x 5 reps @ 78% 1RM
Rest: 90 seconds between sets
Perform each set as fast as possible (AFAP).
C. Front Squat
Set 1: 5 reps @ 70% 1RM
Set 2: 4 reps @ 80% 1RM
Set 3: 3 reps @ 85% 1RM
Set 4: 3 reps @ 90% 1RM
Rest: 90 seconds between sets
D. For Time/Quality
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Deadlifts @ 50% 1RM
Diamond Push-Ups
Seated Dumbbell Lateral Raises (choose a load allowing full ROM)
V-Ups
E. Part 1
For Time:
Row: 45/35 calories
21 Toes-to-Bars
21 Dumbbell Box Step-Ups @ 20 in (50/35 lbs)
15 Toes-to-Bars
15 Dumbbell Box Step-Ups @ 20 in (50/35 lbs)
9 Toes-to-Bars
9 Dumbbell Box Step-Ups @ 20 in (50/35 lbs)
Rest 3 minutes before Part 2
F. Part 2
For Time:
Row: 45/35 calories
21 GHD Sit-Ups
21 Chest-to-Bar Pull-Ups
15 GHD Sit-Ups
15 Chest-to-Bar Pull-Ups
9 GHD Sit-Ups
9 Chest-to-Bar Pull-Ups
G. Extra Credit
Pistol Skill:
Pistol Warm-Up (see attached)
Weighted 1 1/4 Pistol: 8 slow, controlled reps x 3 sets; rest as needed
10 min EMOM:
Odd Minutes: 20 sec C2 Bike Sprint @ 10 Damper
Even Minutes: 20 sec AMRAP of alternating pistols
