Tuesday, September 24th

Posted September 23, 2024 by Dan Broughton & filed under Workout of the Day.

4 Sets of: DB Z Press – 6-8 reps Wall Facing HS Hold – 20 seconds Rest 90s

Strength: We’re working on some accessory strength that will really help our overhead and HSPU strength. The z-presses should be heavy enough that we start with 8 reps and then struggle to get 6 or 7 on the last sets. Wall facing holds can be modified to regular HS holds, or a wall walk as high as possible. Further scaling can be done with holding a heavy plate overhead for the duration.

21-15-9 Push press 115/85 | 95/65 | 75/55 Box Jump Overs 24″/20″ | Lower box | step overs

Saturday, October 5th

Teams of 2: For Time 200 Goblet Squats 53/35 | 35/26 | 26/18 150 KB swing 53/35 | 35/26 | 26/18 100 Hang Power Clean 115/85 | 95/65 | 75/55 50 bar facing burpees 100 Goblet Squats 53/35 | 35/26 | 26/18 75 KB swing 50 Hang Power Cleans 25 bar facing burpees

Workout – Split reps however. This workout is a grinder, with the goblet squats really eating at our legs in the beginning. Small, quick sets will be key to maintaining here.

Core: 3 sets of 20s weighted plank

Core: Since we are paired off in partners, we really want to increase the amount of weight placed on us for these planks. Weight should be placed on lower back/glutes, not upper back. Ensure glutes are squeezed and we’re not hollowing out for these.