10/27/21: Wednesday

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By
allen
October 27, 2021
10/27/21: Wednesday

allen

   •    

October 27, 2021

Today's WorkoutWarm Up

  • :40 Jump Rope
  • 10 Groiners w/ T Spine Opener
  • 15 Glute Bridges
  • 20 Air Squats
  • 10 DB Strict Presses
  • :40 Jump Rope
  • 10 DB Push Presses
  • 10 DB Front Squats
  • :30 Jump Rope
  • 2-3 x 5 DB Thrusters (build to strength weight)

StrengthEMOM 10

  • 5 Heavy DB Thrusters (same weight throughout)

Conditioning - "Double Bubble"For Time

  • 50 Wall Balls
  • 150 Double Unders
  • 35 Wall Balls
  • 105 Double Unders
  • 20 Wall Balls
  • 60 Double Unders

Accessory3 Sets

  • 15 Tempo Dual DB Skull Crushers

Barbell

  • Lifts
    • E:75 x 6: Snatch Pull + Hang Power Snatch:
      • 55% - 2 + 2(2)
      • 65% - 2 + 2(2)
      • 70% - 2 + 2(2)
    • Clean Pull + Clean + Split Jerk:
      • 60% - 1 + 1 + 2
      • 65% - 1 + 1 + 2
      • 70% - 1 + 1 + 2
      • 75-85% - 1 + 1 + 2(4)
  • Accessory
    • Anderson Squat (Jerk position):
      • 100-115% - 5(3)

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