“Power Keg”

Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.

Every day, Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.

What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.

20 Seconds Front Plank

40 Seconds Inchworm to Push-ups

20 Seconds Hollow Hold

40 Seconds Air Squats

20 Seconds Superman Hold

40 Seconds Active Spidermans + Hamstring Stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

“CINDY”

Elbows

The elbows are the big focus on the upper body movement in our rounds of “Cindy”.

On the push-up, let’s focus on keeping the elbows above the wrists. This position gives athletes really good leverage to press themselves off the ground.

In the pull-up, the elbows are the last thing to move. The kipping pull-up is all about the hips first, followed by the arms. Kick with the feet, push the hips towards the bar, then bend the elbows to pull.

Pull-up Movement Prep

10 Scap Pull-ups Click Here

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

Pull-up Movement Prep

Establish Bottom Position

5 Push-ups

Movement Subs

Push-ups

Reduce Reps

Push-ups to Box or Bench (Reduces Weight Being Pressed)

Pull-ups

Reduce Reps

Jumping Pull-ups

Banded Pull-ups

Ring Row

3 Strict Pull-ups

CLEAN AND JERKS

Fast Elbows

In the clean and jerk, it’s all about fast elbows. If the elbows get in front of the bar quickly in the clean, it sets athletes up for a good transition to the jerk. If the elbows are slow, it may be hard to get the bar overhead due to where the bar is sitting on the body. We also want fast elbows to lock the weight out overhead in the jerk, but fast elbows in the clean is the first priority. Good cleans lead to good jerks. Take a look at the daily video for a visual.

1st Bar: 10-15 Reps Unbroken When Fresh

2nd Bar: 5-10 Reps Unbroken When Fresh

3rd Bar: 3-5 Reps Unbroken When Fresh

Within the workout, these will all likely be completed as quick singles

“CINDY”

1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Choose variations that allow you to complete the pull-ups in 1 set and push-ups in no more than 2 sets

RUN

If unable to run, choose one of the following:

200 METER RUN:

400 Meter Bike Erg

250 Meter Row

14/10 Calorie Assault

400 METER RUN

500 Meter Row

28/20 Calorie Assault Bike

600 METER RUN

750 Meter Row

42/30 Calorie Assault Bike

1st Bar: 10-15 Reps Unbroken When Fresh

2nd Bar: 5-10 Reps Unbroken When Fresh

3rd Bar: 3-5 Reps Unbroken When Fresh

Within the workout, these will all likely be completed as quick singles

“CINDY”

1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Choose variations that allow you to complete the pull-ups in 1 set and push-ups in no more than 2 sets

RUN

If unable to run, choose one of the following:

200 METER RUN:

400 Meter Bike Erg

250 Meter Row

14/10 Calorie Assault

400 METER RUN

500 Meter Row

28/20 Calorie Assault Bike

600 METER RUN

750 Meter Row

42/30 Calorie Assault Bike

Set 1: 50% of 1RM Clean and Jerk

Set 2: 55%

Set 3: 60%

Sets 4-6: Build to a Heavy Complex