Wednesday 9-15-2021 Workout Of the Day
A. 5 sets
1 power clean + 5 push press
B) 8 min ladder
2-4-6-8-…
hang C&J @65/95#
box jumps @20/24″
-rest 4:00-
C) For time:
Reps completed in Part B, in reverse*
*start at highest complete round
Workout Notes/Intentions: Part A is essentially 5×5 barbell push press, but it will be done from the floor and not the racks, therefore you need to clean the bar up every set. A single power clean will be the most efficient way of doing so. Rest as needed between sets.
Part B is an 8 min ascending ladder. You will start at 2 reps and add 2 every set. The two movements are barbell hang C&J and box jumps. Try to transition quickly between the two. You should be able to get through the round of 10 without putting the bar down. Push yourself hard in B, resting as little as possible.
Between B and C you will get 4 minutes of rest. For C, you will complete the reps you did in Part B, for time. You will work in reverse, starting with the highest round that you complete fully. For example. if you got 12+7 in Part A, you will start Part C at the highest round you fully completed, which is 12. You would do 12 hang C&J, 12 box jumps, 10&10, 8&*, etc. until you are done 2&2.
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