FOURTH OF JULY (Monday July 4)
-No PM classes (Only: 5:50am, 6:50am, 8:50am,9:50am)
-Workout starts at 4:00pm, Party Starts at 5:00pm
-Refer to gym whiteboard for POTLUCK list
Apex Performance Training LLC – APEX Performance Training
Warm-up (No Measure)
(This is done after Mobility and Dynamic Stretching)
Build up to a 175/125# Clean and Jerk (or scaled weight) for 1 set of 2 reps.
Run 100m after weight is set.
2 Rope Climbs
2 Power Clean and Jerk (175/125#)
8 Lateral Burpees over Barbell
Rest 3 minutes,
Then immediately into…
Time Cap 21:00
(that gives 6 minute time cap for 800m run)
Metcon (No Measure)
10 Barbell Rows
10 Barbell Romanian Deadlifts
10 Double Dumbbell Bicep Curls
Rest 1 minute
Weight for rows and curls are @RPE 8.
Use the same weight for rows and deadlifts.