Friday, Jan. 20

Friday, Jan. 20:

Weightlifting:

Every 2:30 for 15 mins: Power Cleans, Split Jerks, and Squat Cleans

1x [ 1 Power Clean + 1 Split Jerk + 1 Squat Clean + 1 Split Jerk ], pick load

Every 2:30 for 15 mins.

Athlete Instructions

Starting at 65% 1RM and building to a heavy complex.

"Mitty"

Complete as many rounds as possible in 10 mins of:

8 Strict Handstand Push-ups

6 L/6 R Kettlebell Snatches, 53/35 lbs

Single Arm Kettlebell Overhead Walking Lunge, 53/35 lbs, L 25 ft/R 25 ft

Athlete Instructions

The goal today is to stay steady and smooth throughout the workout. There will be a good amount of interference between the handstand push-ups, kettlebell snatches, and overhead walking lunges, so work with conservative sets on the handstand push-ups and then stay steady on the kettlebell snatches + overhead lunges. Switch hands on the kettlebell snatch at 6 reps, and switch at 25 ft on the overhead walking lunges.

L2: Complete as many rounds as possible in 10 mins of:

8 Box Pike Handstand Push-ups

6 L/6 R Kettlebell Snatches, 44/26 lbs

Single Arm Kettlebell Overhead Walking Lunge, 44/26 lbs, L 25 ft/R 25 ft

L1: Complete as many rounds as possible in 10 mins of:

8 Ring Push-ups

12 American Kettlebell Swings, 35/18 lbs

Kettlebell Goblet Walking Lunge, 35/18 lbs, 50 ft