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09/07/24 Tuesday Workout of the Day

Warm-Up:

3 Sets, Increasing Intensity

:30 Echo Bike

10 Barbell Good Mornings

-

2 Sets

-

3 Sets

1 Split Jerk + Recovery


Can add light loads to the specific barbell prep if necessary


Split Jerk


Every 2:00 x 6 Sets

Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 70%

Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 75%

Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 80%

Set 4: 1 Split Jerk @ 85%

Set 5: 1 Split Jerk @ 85%

Set 6: 1 Split Jerk @ 85%


*For the pause split jerk, hold the dip and catch for 1 second each.

*On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight


"Quailman"


9:00 EMOM

min 1: 18/13 Calorie Echo Bike

min 2: Max Clean and Jerk 61/43kg

min 3: Rest


RPE: 8/10


PRVN Reset

8:00 EMOM, For Completion

Minute 2: :25/:25 Banded Front Rack Stretch

Minute 3: 90/90 Stretch , (Right Side)

Minute 4: 90/90 Stretch (Left Side)


Optional Accessories

For Quality:

16:00 EMOM

Minute 1 - 8 Tempo Dual Dumbbell Bench Press, Moderate Load

Minute 2 - 8 Tempo Dual Dumbbell Bentover Rows, Moderate Load


The tempo for the bench & rows will be a 2 second negative, and 2 second pause at the bottom (bench) or top (rows) each rep.


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