Tuesday, February 13th

Posted February 12, 2024 by Dan Broughton & filed under Workout of the Day.

Superset: Bent Over Barbell Row (clean grip) 4×8 Alternating DB Bicep Curl – 4×16 (8/side) Rest 90s

Supersetting two pulling movements, as our biceps and grip fatigue really focusing on pulling that row with your elbows and in turn, your lats.

For Time: (20 min cap) 27-21-15-12-9-6-3 Overhead Squat 75/55 | 65/45 | 45/35 Bar Facing Burpees | Step Overs | Burpees

High volume but light weight. Pick a load that you can do the first set of squats in 2 strong sets.

Tuesday, September 17th

12 min Alt EMOM min 1: 1 squat clean + 1 hang squat clean + 1 jerk @ 70% min 2: 30 DU or 30 seconds of DU progression work

Weightlifting: Our primary goal is to keep the heart rate up while doing some moderately heavy lifting. Be extra focused on not letting technique or bracing break down on the later sets. For the DU, instead of going straight to single unders, lets spend 30 seconds working on our DU progressions assigned by the coach.

3RFT 200m Farmer Carry 35/25 | 25/15 | 15/10 25 Deadlifts 135/95 | 115/85 | 95/65 15 Double DB Box Step Overs 35/25 | 25/15 | 15/10 on 24″/20″

Workout – Straightforward grind with an emphasis on grip strength and leg endurance today. Deadlifts should be a weight we can fairly easily do all sets unbroken, but should not be done in more than 2 sets in the workout.