Heyday Elite Fitness Blog

Rain or Shine

Workout of the Day:
A. 5×3 Hang Power Clean
B. 4×4 Front Squat @80%
C. AMRAP 15
10m Wtd Bear Crawl
10m Burpee Broad Jump
200m Run
Competition:
(Week 1 Wendler Cycle for Press)
A. Back Squat 3@60%, 3@70%, (4@80%)4
B. Strict Press 5@65%, 5@75%, 5+@85%
Calculate your %s using 90% of your 1RM. My 1RM press is 190, so I base my %s off of 170.
The “+” means do max reps at that set.
C. 5 Rounds for Time:
400m Run
TnG Deadlift x2-5 Reps 345/235
500m Row
** Attempt not using a switch grip if possible.

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