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Workout of the Day

FITNESS
A. Double overhand deadlift, no hook grip
Build to a tough 2 for today in 10 minutes
*Reset each rep. Not touch-and-go.

Training notes:
•The double overhand deadlift with no hook grip will be limited by grip for most individuals. This deadlift variation allows us to train challenging deadlifts without loading the bar so heavy that it will affect later training.
•Expect this to be much lighter than your normal deadlift. The percentage variation will differ between individuals.

Record heaviest weight lifted.

B. EMOM 5:
2 double overhand deadlifts, no hook grip @ 70-80% of A

Training notes:
•These back off sets allow us to train repeatability and also add volume to the training session.
•The percentage used here should make these sets moderately challenging, but you should not be in danger of failing a rep. Adjust the percentage accordingly to find this sweet spot.

Record weight used – as well as the relative percentage to Part A.

C. For time:
21 double DB hang clean & jerks
15 burpee box jumps
15 double DB hang clean & jerks
12 burpee box jumps
9 double DB hang clean & jerks
9 burpee box jumps
*15 minute cap.

Training notes:
•Fitness is doing hang clean & jerks while Performance is doing clean & jerks to the ground
•DB clean & jerks weight should be moderately tough

Record total time.

PERFORMANCE
A.
Double overhand deadlift, no hook grip
Build to a tough 2 for today in 10 minutes
*Reset each rep. Not touch-and-go.

Training notes:
•The double overhand deadlift with no hook grip will be limited by grip for most individuals. This deadlift variation allows us to train challenging deadlifts without loading the bar so heavy that it will affect later training.
•Expect this to be much lighter than your normal deadlift. The percentage variation will differ between individuals.

Record heaviest weight lifted.

B. EMOM 5:
2 double overhand deadlifts, no hook grip @ 70-80% of A

Training notes:
•These back off sets allow us to train repeatability and also add volume to the training session.
•The percentage used here should make these sets moderately challenging, but you should not be in danger of failing a rep. Adjust the percentage accordingly to find this sweet spot.

Record weight used – as well as the relative percentage to Part A.

C. For time:
21 double DB clean & jerks (50/hand – 35/hand)
15 burpee box jumps (24”/20”)
15 double DB clean & jerks (50/hand – 35/hand)
12 burpee box jumps (24”/20”)
9 double DB clean & jerks (50/hand – 35/hand)
9 burpee box jumps (24”/20”)
*15 minute cap.

Training notes:
•One head of DBs touches the ground on clean & jerks
•Two footed jump up and down on burpees
•DB clean & jerks should be a grind

Record total time.

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