WORKOUT OF THE DAY, JULY 17TH 2018


Published July 16, 2018


STRENGTH:

#power clean and jerk

On the Minute x 10:

Hang Power Clean + Power Clean + Split Jerk

Sets #1+2 – 65% of 1RM CJ

Sets #3+4 – 68% of 1RM CJ

Sets #5+6 – 71% of 1RM CJ

Sets #7+8 – 74% of 1RM CJ

Sets #9+10 – 77% of 1RM CJ

BeachFit will do:

On the Minute x 10

3 KB Dead + 3 KB Plyo Squat + 3 KB Clean + 3 KB Overhead Press

WOD:

#liquid "cain

5 Rounds:

5 Power Clean and Jerks (155/105)  *BeachFit will do 10 Plate Ground to Overhead (55/35lbs)

10 Chest to Bar Pull-Ups  (Scale to Pullups or Ring Rows)

CASHOUT:

#strict handstand pushups

2 Rounds:

45% of Max Set

40% of Max Set

35% of Max Set

Rest 1:30 between rounds.

Scale to Inverted Handstand Pushups or Seated Strict DB Press

As an example, if an athlete has 20 max strict handstand pushups, their numbers would be 9-8-7. The athlete would first complete his or her 9 reps, kick down, and rest just enough so that they could complete 8 more reps unbroken. Kick down, and finally do the same for the 7 reps. That would complete a single “round”, where we are resting 1:30 between.

 


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