Warmup the shoulders because you're gonna use them a LOT today. Light weight Arnold presses, banded stretches, pushups are all good ideas. Get the lower back warm for the cleans.
Strength:
On the 3:00 x 3 Sets:
8 Push Jerks
Start First Set at 60% & Build
Metcon:
For Time:
1 Power Clean + 9 Push Jerks
2 Power Clean + 8 Push Jerks
3 Power Clean + 7 Push Jerks
4 Power Clean + 6 Push Jerks
5 Power Clean + 5 Push Jerks
6 Power Clean + 4 Push Jerks
7 Power Clean + 3 Push Jerks
8 Power Clean + 2 Push Jerks
9 Power Clean + 1 Push Jerk
*Barbell: (135/95)
*Target Time: 10 Minutes or less
Tips:
Power Cleans | Light to moderate. Quick singles.
Push Jerks | Unbroken throughout.
Finisher:
5 rounds
10 Hollow rocks
10 V-ups
:20 Hollow hold
BODYBUILDING WORKOUT
Routine 1a: Biceps, Triceps, Abs and Calves
3-Way Super-set of:
- Barbell Curl (3 x 8-12 reps)
- Close-grip Barbell Bench Press (3 x 8-12 reps)
- Hanging Leg Raises (3 x 20-30 reps)
- Hammer Curl (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- Leg Press Calf Raise (3 x 8-12 reps)
- Slam-ball Crunches (3 x 20-30 reps)
- Standing Cable Biceps Curl w/short Bar (7 x 8-12 reps)
- Cable Overhead Triceps Extension (7 x 8-12 reps)
- Standing Calf Raise (7 x 8-12 reps)