top of page

15/5/23 Monday Workout of the Day

Warm Up:

6 minute EMOM:

Minute 1: 45 Second Machine of Choice (Easy pace)

Minute 2: 20/20 Second Copenhagen Hold

Minute 3: 10 Dual Dumbbell Arnold Presses, Moderate Load


then move into barbell primer


Primer

2 Sets

-3 Dip and Shrug

-3 Dip Shrug High Pull

-3 Muscle Clean

-3 Tall Power Cleans 2’’-4’’-6’’

-3 Tall Squat Cleans

3-5 Sets

1 Tall Jerk

1 Jerk Balance

1 Press in Split

1 Jerk Recovery

1 Split Jerk

1 Jerk Recovery

-

3 Position Clean

3-5 Sets

3 Position Power Clean + Split Jerk

3-5 Sets

3 Position Squat Clean + Split Jerk


Clean Complex

Every 90 seconds, 6 Sets:

1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk

Starting @ 80% of your 1rm Clean and Jerk and increasing


"Aussie"

4 Rounds, For Time

21 Box Jumps, 24/20"

15 Handstand Push-Ups

9 Power Cleans, 60/40kg


Time Domain: 10:00-12:00

Time Cap: 15 minutes


Recovery

1:00/1:00 Couch Stretch

1:00 Childs Pose


Optional Accessories

4 Sets, For Quality

5/5 Single Arm Dumbbell Bench Rows, Heavy Load

Rest as needed between sets




64 views0 comments

Recent Posts

See All

19/07/24 Friday Workout of the Day

Warm-Up 2:00 minute Machine Choice - :20 Wall Thoracic Extensions :30/:30 Couch Stretch 1:00 Alternating 90-90 Hip Switch - 3 Sets, For Quality 25 Double Unders or 35 Single Unders 12 Wall Facing Shou

15/07/24 Monday Workout of the Day

Warm-Up 2:00 Cardio Choice - 1:00 Foam Roller Thoracic Spine Extension :30/:30 Kettlebell Hip Shift :30/:30 Couch Stretch - 3 Sets, For Quality 5 Inchworm Push-Ups 5 Tall Muscle Cleans 5 Tall Power Cl

15-19/07/24 Lunchtime

Monday Warm-Up 2:00 Cardio Choice - 1:00 Foam Roller Thoracic Spine Extension :30/:30 Kettlebell Hip Shift :30/:30 Couch Stretch - For Quality 5 Inchworm Push-Ups 5 Tall Muscle Cleans 5 Tall Power Cle

Comments


Post: Blog2_Post
bottom of page