Monday 7-08-24 Workout Of The Day
A.
E2:00 – 5
3-5 Strict Press
B.
Strict press 10 reps @ 75% of 1RM
C.
AMRAP – 12
“Smooth Operator”
10/12 Kcal Ski
10 Hang Power Cleans
8 Front Squats
RX: 85/115#
Int: 65/95#
Beg: 55/75#
Part A. is a little build to our 10 RM set today in part B. Use part A. to get to around or above75%+ of your one rep max strict press and get those shoulders warmed up and prepped. The percentage will be higher than last week as we’ve dropped five reps from our 15. You may want to go a little higher than 75% with your weights then drop down for your set of 10 🙂
Part B. Is a 12 minute AMRAP. These movements should be quick and consistent. Pick a weight you can go unbroken on your hang power cleans with then go directly into your front squats without dropping the bar. If you can accomplish that, you’ll be a “Smooth Operator” 🙂
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