Tuesday July 2nd 2019

By July 1, 2019Workout of the Day

Tuesday

Warm-Up.
Spend 5-10 minutes working on shoulder internal rotation.

Followed by…

Barbell Complex x 2-3 sets w/ empty barbell:
Jefferson Deadlift x 5
Romanian Deadlift x 5
Muscle Cleans x 5
Hang Power Cleans x 5

Then…

A.
Take 15-20 minutes to build to today’s heavy Power Clean

B.
Every 4 minutes, for 16 minutes (4 sets) for times:
500 Meter Row
5 Power Cleans (185/135 lbs)

Boom Lite

Warm-Up.
Spend 5-10 minutes working on hip internal rotation.

Followed by…

Kettlebell Complex x 2-3 sets:
Jefferson Deadlift x 5
Windmills x 5 each arm
Front Rack Lunges x 5 each arm
Kettlebell Swings x 10

Then…

A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
Bulgarian Goat Bag Swings x 12 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.
Every 4 minutes, for 16 minutes (4 sets) for times:
500 Meter Row
20 Kettlebell Swings

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