Strength
Strict Press
EMOM2.5
6-6-6-6
Workout
3 RFT
60 Double unders
30 Air squats
20 DB hang power clean and jerk(10/arm) (1-50/35)
**Not enough overhead work this week, you say?? Awesome!! Here’s one more!
We’ll start off with some strength work in which you’ll try to add weight to your strict press every 2.5 minutes. Six reps can be a challenge, especially if your upper body is sore from this week, so be a little cautious with how much weight you add each round.
There’s a little more overhead work in the workout, but you get some assistance with your legs on the jerks. Hopefully they aren’t too sore from the double under and squats! You can break up the reps however you want to accomplish 10 per arm, but I’d recommend unbroken or sets of 5 to keep you moving as quickly as possible. This is not as long as Friday’s workout (closer to 15 min cap), but we still want you moving purpose. I’m sure some might see it as a double under workout especially if that’s a weakness, so scale that to something that allows you finish in about 1 minute. Work with your coach(es) to find an appropriate scale.
Daily Read
Chinese New Year – Year of the Rat