Workouts of the Day

9.8.21

A)

4 Rounds Each For Time:

7 Ring Muscle-ups

7 Push Jerks (65% 1RM)

20/15 Cal Assault/Echo, 30/23 Cal Schwinn

*Rest 1:1, up to 1:2 (work : rest) between sets.*

Sub 20/15 Cal Row if no bike available

Modified

4 Rounds Each For Time:

7 Low Ring Muscle-ups

7 Push Press (65% 1RM)

20/15 Cal Assault/Echo, 30/23 Cal Schwinn

*Rest 1:1, up to 1:2 (work : rest) between sets.*

Sub 20/15 Cal Row if no bike available

B) Accessory Work:

1) Turkish Get-ups

3 Rounds for Quality: 7 Left/7 Right

5-7 Left/5-7 Right

Rest 1-2 min between sets.

You choose the load.

C)

Optional After Class Accessory Work:

1) Power Clean & Jerk Complex: 1-1-1

Complex = 7 Power Cleans + 7 Jerks

Perform the complex 2-3 times.

Use the heaviest weight for each set.

Rest 2 mins between sets.

Jerks may be Push or Split.

Does NOT need to be completed unbroken.

2) Supinated Grip Pull: 3x 12

3x 8-12 reps

Break up sets as needed.

Rest as needed between sets.

Perform chin over bar pull-up with palms facing you.

3) Overhead Carry: 1-1-1

3x 100 ft

Use the heaviest weight for each set. (KBs or DBs)

Rest as needed between sets.

Specify distance in notes.