WORKOUT OF THE DAY, JANUARY 28TH 2019


Published January 27, 2019


WAY TO GO THIS WEEKEND COACH TOM!

STRENGTH:

On the 1:30 x 6 Sets:
Set #1 - 3 Reps @ 75%
Set #2 - 2 Reps @ 80%
Set #3 - 1 Rep @ 85%
Sets #4+5+6 - 1 Rep @ 90-94%
After each set, complete 25% Strict HSPU

All percentages are based off of 1RM Front Squat, and all sets are taken from the rack.

WOD:

"Life Jacket" Part #1
AMRAP 5:
27/21 Calorie Row
27 Thrusters (115/80) (A thruster load we could complete 20 repetitions with unbroken, when fresh.)
27 Chest to Bar Pull-Ups

Rest 5:00

"Life Jacket" Part #2
AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65) (A thruster load we could complete 25 repetitions with unbroken, when fresh.)
21 TTB

Rest 5:00

"Life Jacket" Part #3
AMRAP 5:
15/12 Calorie Row
15 Thrusters (75/55) (A thruster load we could complete 30 repetitions with unbroken, when fresh.)
15 Pull-Ups

CASHOUT:

On the Minute x 10:
20 Double-Unders
1 "Cluster"

Start at 65% of 1RM Clean and Jerk, aiming to build in each minute.


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