01/19/22: Wednesday

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By
allen
January 19, 2022
01/19/22: Wednesday

allen

   •    

January 19, 2022

Today's WorkoutWarm Up

  • 2 min. Row|Ski|Bike
  • :40 On|:20 Off
    • Banded Lat Stretch (Each)
    • Groiner Hip Opener (Each)
  • 15 Squat Thrusts
  • 12 Box Jumps
  • 9 Deadlifts
  • 6 Hang Power Cleans
  • 15 Kip Swings
  • 12 Power Cleans
  • 9 Burpee Box Jumps
  • 6 Chest to Bar Pull Ups (3 Bar Muscle Ups)

Conditioning - "Mel Grip-son"EMOM 28 - :40 Work Cap each min.

  1. 12+|9+ Cal Row|Ski|Bike
  2. 10+ UB CTB Pull Ups or 5+ UB Bar Muscle Ups or 10+ UB Jumping CTB
  3. 8+ Burpee Box Jumps
  4. 6 T&G Power Cleans (sx: 75#|55# rx: 95#|65# crx: 135#+|95#+)

Accessory5 Sets - :40 On|:20 Off

  • Halting Glute Bridges (Weighted if able/desired)

Barbell

  • Lifts
    • E1:00 x 6: Power Snatch:
      • 45-55% - 3(2)
      • 65-75% - 3(2)
      • 80+% - 3(2)
    • Clean + Front Squat + Split Jerk:
      • 50% - 1 + 2 + 1
      • 55% - 1 + 2 + 1
      • 60% - 1 + 2 + 1
      • 65% - 1 + 2 + 1
      • 70-80% - 1 + 2 + 1(4)
  • Accessory
    • Jerk Dips (rack):
      • 110-120% - 5(3)
    • Pull Ups:
      • 3x3 - 5 (weighted if possible)

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