Workout of the Day: Wednesday, 1.29.14
“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” – Michael Jordan
WORKOUT OF THE DAY:
MOVEMENT PREP: Barbell on Traps and Raise Arm for 20 reps on each side. Lax Ball to Pecs while on Prone, “Snow Angel” your arm 20 times on each side. 3 rounds of: Prone Ts – 10 reps + 10 second hold alternated with 5 single leg glute bridges on each side.
SKILL WORK: Power Clean and Split Jerk
STRENGTH: 3 rounds of: AMRAP 60 seconds: Power Clean and Jerk, Rest 90 seconds in between rounds. Begin with the first round at 65% of best C&J. Then, move up to 70% in the second round, and then 75% in the third round.
15 Thrusters @ 65% of best C&J
40 Toes to Bar
15 Thrusters @ 70% of best C&J
*If you are still very new to DU – cap both ends of the workout with a 3 minute AMRAP of DU attempts.