Wednesday July 16, 2025

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STRENGTH – CLEAN + JERK, BACK SQUATS, GOOD MORNINGS, ROWS

Movements & Loading:

  • Clean + Power Jerk: 3-3-3-3 @ 75% – 155 lbs

  • Back Squat: 2-2-2-2 @ 80% – 225, 245, 265, 265 lbs

  • Good Morning: 4x6 @ RPE 7 – 45, 65 lbs

  • Barbell Bent Over Row: 4x6 @ RPE 8 – 95, 115 lbs

Warmup – Repeat 3 Times:

  • Front rack rotations – 10 reps

  • Duck walks – 10 reps

  • Ballet stretch – 10 reps

  • Weighted ankle stretch – 10 reps

Cooldown – 5 Rounds:
10 reps per movement with 60s hold on isometric exercises

***Lifting: Clean + Power Jerks, Back Squats, Good Mornings, and Barbell Bent Over Rows
Clean + Power Jerk 3-3-3-3, using heaviest weight per set
Back Squat 2-2-2-2, using heaviest weight per set
Good Morning 6-6-6-6, using heaviest weight per set
Barbell Bent Over Row 6-6-6-6, using heaviest weight per set

Athlete Instructions
Inst
Friday December 1, 2023
Status: completed***

Warmup: Repeat 3 times
A) front rack rotations - 10 reps
B) duck walks - 10 reps
C) Ballet Stretch - 10 rep
D)Weighted ankle stretch - 10 reps

A) Clean/ Power Jerk: Build to
4x3/1 @ 75%
155
B) Back Squat: Build to
4x2 @ 80%
225,245,265,265
C) Good Mornings: 4x6 @ RPE 7
45,65
D) Barbell Bent Over Row: 4x6 @ RPE 8
95,115

Cooldown: Complete 5 Rounds of 10 (60s hold on holding exercises) on each exercise

Log Result
Previous 7380 lbs | 155 lbs, 155 lbs, 175 lbs, 175 lbs, 225 lbs, 245 lbs, 265 lbs, 285 lbs, 45 lbs, 45 lbs, 45 lbs, 45 lbs, 95 lbs, 95 lbs, 95 lbs, and 95 lbs | Rx'd - 08-27-2024

🔥 CHIPPER – RUN, THRUSTERS, LEG LEVERS, FLUTTER KICKS

Workout: For Time

  • Run 1 mile

  • 100 Thrusters @ 45 lbs

  • 200 Leg Levers

  • 300 Flutter Kicks (4-count)

  • Run 1 mile

Log Result
Previous 39 mins 21 secs | Rx'd - 08-12-2015

💧 TRAVEL WORKOUT – POOL DECK OF CARDS

Im traveling at Icast and did the Deck of Cards workout by the pool. Tomorrow will be a group workout with Icast people. Deck of cards again