
Workout of the day
2025-03-11
Strength
Jerks (week 5 / 6)
5 Sets: EMOM
Sets: 1 - 3: 2 Push-jerks @ 75%
Sets: 4 - 5: 2 Push-jerks @ 80%
4 Sets: E2MOM
1 Push-Jerk or 1 Split jerk @ 85%
* If you don't have a 1 RM, start with a light / mod weight & build
through each set to finish AHAFA
Metcon
4-Rounds for time:
20 Bent leg Sit-ups
10 DB Deficit Push-ups
5 Devils-press
10 DB front-rack reverse lunges
DB-Weights:
L1: #20/30
L2: #30/40
L3:d #35/50
-15 min Cap
core
Partner
Accessory
3 Sets:
6 / 6 External shoulder rotation
8-12 Z-Press (light)
45 sec side plank (per side)