Tuesday
WORKOUT oF THE DAY
Warm-Up:
2 minutes run/row/bike/jumping jacks/cardio @easy pace
6 minute AMRAP @ easy pace
8 Inchworm + Push-Ups
8 Jumping Air Squats
4 KB/DB Windmill left - light
4 KB/DB Single Arm Push Press left - light
4 KB/DB Windmill right - light
4 KB/DB Single Arm Push Press right - light
A. Split Jerk:
3-3-2-2-1
Rest 1-2 minutes between sets, start at 7/10
RPE for the first set of 3 and then build up
towards a challenging single OR stay around
that 7/10 RPE and focus more on technique
B. 3 sets:
3 reps Seated Shoulder Press @11X1
rest 1-2 minutes between sets
C. 21-15-9
Single Arm DB Bench Press - Left
Single Arm DB Bent Over Row - Left
Single Arm DB Bench Press - Right
Single Arm DB Bent Over Row - Right
D. 10 Rounds for Time:
10 Kettlebell Swings
10 Push-Ups
E. 3 sets:
30 seconds Standing Trap 3 Raise
rest 30 seconds
30 seconds KB/DB Halo (switch directions after 15 seconds)
rest 30 seconds
SCALED/LIMITED EQUIPMENT
A. 5 sets:
DB Split Jerk x 3 reps
Rest 1-2 minutes between sets, 7/10 for all
sets
B. 3 sets:
3 reps Seated DB Shoulder Press @11X1
rest 1-2 minutes between sets
C. 18-12-6
Single Arm DB Floor Press - Left
Single Arm DB Bent Over Row - Left
Single Arm DB Floor Press - Right
Single Arm DB Bent Over Row - Right
D. 8 minute AMRAP:
10 Kettlebell Swings
10 Push-Ups
E. 3 sets:
30 seconds Standing Trap 3 Raise
rest 30 seconds
30 seconds KB/DB Halo (switch directions
after 15 seconds)
rest 30 seconds
COACHES NOTES
A. Time to show off all the split jerk work we’ve been doing! You are performing five sets of split jerk. The first set is 3 reps, second is 3 reps, third is 2, fourth is 2, fifth is 1 rep. If you are comfortable, work up to a heavy single for the final rep. If you’re more interested in technique, just hang out around a 7/10 RPE today, that is totally fine. For the light equipment workout, you will do 5 sets of dumbbell split jerks, performing 3 reps each set. Choose a weight that feels moderate but not hard.
B. Seated shoulder press - you are doing 3 reps for 3 sets, all around the same weight. We are not supersetting this week so you should be able to work heavier. 11X1 means you are resetting between each rep. Mind your midline, do not over arch your back on these just to get more weight over your head!
C. This is for time - ish. 21-15-9 or 18-12-6 for light equipment Single Arm Bench or Floor Press and Bent Over Rows. This one might look unassuming but don’t be fooled. Choose a weight that you can get through in ~2 sets for each movement. Alex would probably use 50lbs for this workout. With a workout like this one, it is always a good idea to break when you want to, not when you have to…
D. We will finish up with some nice and easy shoulder accessory work to make sure everyone’s arms are feeling healthy and happy!
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