Tuesday – 2/26/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
Tabata: 8 x :20 / :10 (cycle through)
-Air Squats
-Burpees
-Goblet Squats
-Russian KB Swings

(Mobility)
Worlds Greatest Stretch x 10
30 sec Goblet Squat hold driving knees out

(Specific)
Barbell Power Clean Tech.

WEIGHTLIFTING
EMOM x 10
2 Power Cleans + 2 Front Squats
*Take your time in your first pull to bring the bar up all the way to the power position before driving and extending aggressively. Imagine you hips being like a slingshot and using the tension to pull rapidly underneath along with your arms/upper back. In order to use this tension you must achieve the full knee and hip extension. 

METCON
E2MOM x 5
-10 Burpee Box Jump Overs (24/20″) (Rx+ 15 reps)
-10 C2B Pull-Ups (Rx+ 12 reps)
*Transition as quickly as possible. Stay methodical on the burpee box jump overs. This workout is meant to feel like Fran. Work should be done within a 1:40 window.

EXTRA CREDIT
[Weightlifting Technical]
3-Position Clean Pull
3 x 3
*Focus on maintain neutral spine throughout the pull, the drive comes from the legs. Shoulders must move along with the lower body. Film yourself and look at the relation of your shoulders to your lower body. Pause is below the knee, at the knee and mid thigh.

Split Jerk
5 x 2 @ 75%
*Don’t go higher in %. If feeling very heavy, lower %.

[Accessory]
4 Sets
-50′ Dynamic Sled Push
-50′ Dbl KB Front Rack Walking Lunge (55/35)
-10 Single Leg RDL with reach /leg (no weight)

[Conditioning]
Row
6 x 350/250m
Rest 1 minute between
*You do not need to push excessively hard here, sustained effort and consistent pace.

[Midline]
5 x 40 sec ON/20 sec OFF
Elbow Plank

[Post Chain]
5 x 1 minute
Reverse Plank Hold