WORKOUT OF THE DAY, NOVEMBER 15TH 2021

WOD:

#elway

3 Sets (Competitor/Open Gym 4 Sets)


50 Double Unders *75 Single Unders


5 Power Cleans (155/105) Rx+205/145lbs


10 Handstand Pushups *Scale to 10 Strict DB Press or 10 HR Pushups (Rx+50’ Handstand Walk)


50 Double Unders


5 Power Cleans (155/105)


-Rest 1:1 b/t sets-

Competitor Target Time 4 min

Time Cap 6 min

*Rest minimum of 4 min if 1:1 seems to long

STRENGTH:

Split Jerk:
– Establish a 2 RM for the day. Then, perform a drop set at 10% and 15% of that 2 RM.
.

*DROP SETS explanation:
If your 2 RM for the day is 100# then your drop sets will be 2-3 reps @90# and 3-4 reps @85#. That would be all 3 sets. More examples with weights are provided in “Workout Prep notes”

Back Squat:
– Establish a 2 RM for the day. Then, perform a drop set at 10% and 15% of that 2 RM.

Push Press:
– Establish a 2 RM for the day. Then, perform a drop set at 10% and 15% of that 2RM.

CASHOUT:

2-3 Sets
Weighted Wide Grip Pull ups 5 Reps As Heavy As Possible *Scale to Ring Rows with Feet on box and 2 second hold at top


Weighted Ab Mat Sit Ups or (Rx+GHD Sit Ups x 15 reps)

Weighted Pull Ups

Medball GHD Sit Up

MAYHEM BODYBUILDING:

5 sets of 7 Reps Bench Press

4 sets of 10 Double DB Bench Press

100 Pushups for Quality/Time

4 sets of 10 Reps Barbell Skull Crushers

4 sets of 10 (side) Single Arm DB Kickbacks

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