WORKOUT OF THE DAY

The Factory Strength and Conditioning – Strength & Conditioning

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Back Squat (5×5 @ 75%)

Rest 2:30 between sets

Power Snatch (2×20 @ 35/25)

Touch and go power snatches.

Must be unbroken or restart

Deadlift (8,6,4,2)

No hook, no steaps, no mixed grip

Starting at 60% and increasing from there

Metcon (No Measure)

100 alt leg v-ups

80 russian twists

60 crunches

40 (each side) kb side bends

20 hanging weighted crunches

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The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (Calories)

Bike progression

3 sets-

5 rounds

20/16 cal fast—60 seconds easy

*no rest between rounds

**2 min rest between sets

Metcon (Time)

5 rounds

15/12 cal row

15 box jump overs 24/20″

15 deadlifts @ 102/70k

Front rack lunges (3×20 altenating)

Increasing each round as possible

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The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (Calories)

Bike progression

3 sets-

5 rounds

20/16 cal fast—60 seconds easy

*no rest between rounds

**2 min rest between sets

Metcon (Time)

5 rounds

15/12 cal row

15 box jump overs 24/20″

15 deadlifts @ 102/70k

Front rack lunges (3×20 (altenating) )

Increasing each round as possible

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The Factory Strength and Conditioning – Strength & Conditioning

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Front Squat (10×3 @ 78%)

Metcon (Time)

5 rounds

25’ handstand walk/L-R box walks/50’ bear crawl

11 deadlift @ 102/70

25’ handstand walk/L-R box walks/50’ bear crawl

10 c2b pull ups

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The Factory Strength and Conditioning – Strength & Conditioning

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Clean from blocks – above the knee (3+1 x 4 sets )

3 + 1 jerk

2 sets @ 73%

2 sets @ 78%

Clean from blocks – below the knee (3+1 x 4 sets )

3+ 1 jerk

2 sets @ 73%

2 sets @ 78%

Push jerk + split jerk

1 + 2 x 4 sets

65,70,75,80%

Bent Over Row (5×10 )

Touch the ground every rep.

This makes you stay vertical and not hunched or giving any legs to assist.

THIS WILL MAKE YOU STRONG 💪

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The Factory Strength and Conditioning – Strength & Conditioning

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Back Squat (5×5 @ 70%)

Power snatch + snatch (5×6 @ 40,45,50,55,60%)

Power snatch is 90° and above.

Right into a full squat snatch.

Do this for all reps

Deadlift (5×10 @ 55-60%)

Touch n go reps

Bench Press (10-5-3-10-5-3)

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