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Clean and Jerk

Front Squat

Metcon

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Workout

Wednesday, 9/8/21

Kickboxing classes today 9am and 5:15pm Combo for the day Pt. A 1- 2- Slip - 2- 3- Rear Body Kick Pt. B Check Kick - Rear Body Kick -3 - Rear Low Kick Kick of the day: Round Kick

A: Clean and Jerk (70%x2, 75%x1, 80%x1,85%x1)

Clean and Jerk

(20min)
Week 1: Complete 70% x 2, 75% x 1, 80% x 1, 85% x 1.

B: Front Squat (1x1@82.5%, Dropset 2x2)

Front Squat

(10min)
Week 1: Work to 82.5% of your 1RM Front Squat for 1x1. Then decrease weight for Drop Sets 2x2.
For Drop Sets, decrease weight by 10% down if work single is above 130kg (287#).
For Drop Sets, decrease weight by 5% down if work single is below 130kg (287#).

C: Metcon (AMRAP - Reps)

With a partner,
2 rounds of

AMRAP 2
1 Power clean 185/125 (Rx+)
2 Power clean 135/95 (Rx)

AMRAP 2
1 Muscle up (Rx+) taking turn
Pull up synchronized

AMRAP 2
Synchronized bar facing burpee (Rx, Rx+)

Whiteboard:

Wednesday, September 08, 2021

Male Clients