top of page

24/1/23 Tuesday Workout of the Day

Clean + Jerk Warm-Up

2-3 Sets, For Quality

1:00 Cardio Choice


Barbell Primer

1-2 Sets

3 Clean Dip Shrug

3 Clean Dip Shrug High Pull

3 High Hang Muscle Clean and Press

3 Push Jerk

3 Hang Power Clean

3 Push Jerk

3 Low Hang Power Clean and Push Jerk


Weightlifting

Power Clean + Push Jerk

12:00 EMOM

Min 1-2

2 reps @ 65%

Min 3-4

2 reps @ 70%

Min 5-6

1 rep @ 75%

Min 7-8

1 rep @ 80%

Min 9-12

1 rep @ 85-90%


METCON

"Heat"

8:00 AMRAP

3-6-9-12-15.........

Burpee Box Jump Overs 24/20''

After Each Set

*3 Power Clean and Push Jerk 70/45kg


Recovery


Optional Accessories

4 Sets, For Quality

 
 
 

Recent Posts

See All
17 & 19/03/26 Newstart

Tuesday Warm-Up Flow General Warm-Up 1-2 Sets 1:00 Cardio of Choice 10   Bootstrap Squats :15/:15   Banded Front Rack Stretch :20   Extended Plank Reverse Bridge 1:00 Jump Rope (moving from singles to

 
 
 
17 & 19/03/26 Legends

Tuesday Warm-Up Flow General Prep: (6-8 min) 300m Run —  20 Line Hops (Forward and Back)  20 Line Hops (Lateral)  :30 Down Dog Calf Gas Pedals 20 Glute Bridges  :20/:20 Single Leg Glute Bridge Hold Sp

 
 
 
20/03/26 Friday Workout of the Day

Warm-Up Flow 2 Sets: For Quality 10   Banded Pull throughs 12   Banded Pull Aparts 5/5 Dumbbell Windmills 20   Bear Plank Shoulder Taps 8-10 Deficit Push-Ups :15 Hollow Hold Specific Prep 3 Sets: 3-5

 
 
 

Comments


Post: Blog2_Post
  • Facebook
  • Instagram

©2021 by Rising Sun Fitness.

bottom of page