3 Rounds EMOM style

Today’s WOD (Workout Of the Day) at Joust Strength + Fitness Ann Arbor, MI

Warm-Up

New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here

Then:

Workout Brief

3 Rounds of:

Min 1: 5 Power Cleans (95/135) then max air squats in remaining time

Min 2: Rest

Min 3: 5 Jerks then max push-ups in remaining time

Min 4: Rest

Min 5: 5 Clean and jerks then max sit-ups in remaining time

Min 6: Rest

Stimulus Goal:

Why Do This Workout?

We need more barbell! There aren’t many movements that give you the bang for your buck return in fitness than the clean and jerk, today you’ll do both of those movements and then some.

You’ll have greater abilities to pick things up and put them on the top shelf overhead after this workout with some greater cardio respiratory fitness on top!

Duration and Feel: You should have at least 30 seconds to accumulate repetitions of air squats, push-ups or sit-ups after your barbell buy-ins. This should feel fairly intense in the minute of work but the minute of rest in between each bout of work will make this sustainable and will allow you to keep the intensity up.

Barbell Weight: Should feel moderate-heavy, a weight you could do 8-10 unbroken clean and jerks while fresh. You should be able to go unbroken on all cleans, jerks and clean and jerks today, maybe quick singles, it will feel a little heavy in the second and third round.

Specific warm-up focus: Clean and jerk warm-up, overview and progression.

Scaling Options: Lighter weight on barbell. Knees for push-ups. Legs bent or straight for sit-ups.

At Home Options: Complete 3 single arm dumbbell cleans each arm for the barbell power cleans, complete 3 single arm dumbbell jerks each arm for the barbell jerks and complete 3 single arm clean and jerks each arm for the barbell clean and jerks

 

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