Tuesday September 10th 2019

By September 9, 2019Workout of the Day

Tuesday

Warm-Up

2-3 sets with an empty barbell of:
Romanian Deadlift x 3 @ 3011
Bent-Over Barbell Row x 3 @ 3113
Muscle Clean x 3
Shoulder Press x 3
Front Rack Alternating Reverse Lunges x 6

Then…

Against a 3-minute running clock…
400 Meter Run
4 Ring Muscle-Ups or 8 Chest-to-Bar Pull-Ups
Max Reps of Power Cleans (155/105 lbs)

Rest 2 minutes, and complete a total of FIVE (5) sets. Please note the number of repetitions of power cleans achieved in each of the five sets.

Boom Lite

Warm-Up
2-3 sets with an empty barbell of:
Romanian Deadlift x 3 @ 3011
Bent-Over Barbell Row x 3 @ 3113
Muscle Clean x 3
Shoulder Press x 3
Front Rack Alternating Reverse Lunges x 6

Then…

Against a 3-minute running clock…
300 Meter Run
8 Strict Pull-Ups
Max Reps of Dumbbell Box Step-Overs

Rest 2 minutes, and complete a total of FIVE (5) sets. Please note the number of repetitions of box step-overs achieved in each of the five sets.