Another August Monday at Home

Ok, when will the gyms open?? This is crazy that we have been doing this from home since March.

Who will be working out today? Grace (I’m not sure, it’s her first day of college but from home – she’s not thrilled about being home.)
Bob, Jeff, Reanna (haven’t seen Reanna in a long time, nice to see her), Nikki, Lacey, Grace, and me.

Grace did show up! She was actually up early. Guess she’s excited for school 🙂

General Warm-Up
2 Rounds
Kettlebell warm-up series A (used 8lb db)
10 Halos
10 good mornings
5/5 one arm swing to eye level
5/5 single kettlebell press overhead
10 goblet squats
*use a lightweight

Skill and Build-Up
Weighted lifting Prep (used 8lb db set)
5 hang high pulls
5 shoulder presses
5 hang muscle cleans
5 push presses
5 hang power cleans
5 push jerks
5 front squats
5 hang squat cleans
5 split jerks

Build-Up
2 rounds (8lb db set)
3 hang muscle cleans
3 push presses
3 hang power cleans
3 push jerks
3 hang squat cleans
3 split jerks

Workout
Every 2:00 for 6:00 (3 sets) (15lb db set – 7 of each)
3 hang muscle cleans
3 push presses

into

Every 2:30 for 10:00 (4 sets) (15lb db set – 7 of each)
3 hang power cleans
3 push jerks

into

Every 3:00 for 12:00 (4 sets) (15lb db set – 6, 7,7 of each)
3 hang squat cleans
3 split jerks

If using dumbbells consider reps in the 3-7 range for each movement in order to accommodate the available loading.

Accessory Work
3 rounds NOT for time
7/7/7 three way raise
21 toe touch crunches

Good workout for a Monday.

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