Full body workout – Thu 5.24.18

 In W.O.D.

Strength: Clean and jerk 1-1-1-1-1 reps

*Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy clean and jerks, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you. Beginner Option Clean and jerk 3-3-2-2-1-1 reps

Conditioning:  3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of GHD sit-ups
1 minute of push presses
1 minute of GHD sit-ups
Rest 1 minute

Men: 95 lb.
Women: 65 lb.

Scroll for scaling options.


Related:
• Midline Stabilization: The GHD Sit-Up
• Chad Vaughn, 315-lb. Clean and Jerk


Scaling
Reduce the loads on the weightlifting movements and modify the GHD sit-ups. The full-range-of-motion GHD sit-up is a potent exercise, and this workout presents high volume. Intermediate athletes might want to shorten the range, while newer athletes can avoid the GHD completely in this workout.

Intermediate Option
3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of GHD sit-ups, to parallel
1 minute of push presses
1 minute of GHD sit-ups, to parallel
Rest 1 minute

Men: 75 lb.
Women: 55 lb.

Beginner Option
3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of sit-ups
1 minute of push presses
1 minute of sit-ups
Rest 1 minute

Men: 45 lb.
Women: 35 lb.


MARK your calendars!!

  • Mondays at 7pm The Compound is offering yoga!  All levels are welcome! $5 for members.  $10 for non-members.
  • Monday, May 28th – Memorial Day “Murph” – Classes at 8 and 9 am only that Monday.  Afterwards, The Compound will be hosting a going away party BBQ to follow for Coach Leighna.
  • Friday, June 1st – Compound Game Night 6pm at Brass Tap (Also going away party for Coach Buck!)
  • Saturday, June 9th – The Compound is hosting a FREE yoga class Saturday, June 9th from 8:30-9:30am!  Come out for an awesome yoga class, in store discounts , and prizes!
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