Tuesday, July 29th, 2025
Weightlifting
Clean and Jerk Complex
Every 2:00 x 7 Sets
Power Clean
Rest 10 seconds
Squat Clean and Split Jerk
Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day
Workout of the Day
“The Derivative”
3 Sets:
:45 Second On / :15 Second Off
Station 1: Calorie Echo Bike
Station 2: Dual Dumbbell Squat Cleans
Station 3: Abmat Sit-Ups
Station 4: Line Facing Burpees
Dumbbell Loads: 50/35lb, 22.5/15kg
“The rate of change is the real test.”
Optional Accessories
4 Sets for Quality
8-10 Reverse Nordic Curls
:18/:18 Side Star Plank
100ft (30m) Sled Push, For Load
