Workout of the day
Tuesday – 2/26/2019
The Workout for Tuesday is:
Tabata: 8 x :20 / :10 (cycle through)
-Russian KB Swings
Worlds Greatest Stretch x 10
30 sec Goblet Squat hold driving knees out
Barbell Power Clean Tech.
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.
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.
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.
5 x 2 @ 75%
*Don’t go higher in %. If feeling very heavy, lower %.
-50′ Dynamic Sled Push
-50′ Dbl KB Front Rack Walking Lunge (55/35)
-10 Single Leg RDL with reach /leg (no weight)
6 x 350/250m
Rest 1 minute between
*You do not need to push excessively hard here, sustained effort and consistent pace.
5 x 40 sec ON/20 sec OFF
5 x 1 minute
Reverse Plank Hold