banner

WEDNESDAY 20201209


Warm-up

:60 on Bike/Rower
10 PVC Passthru
10 PVC Good Mornings
10 Internal/External Hip Rotations/side
10 Reverse Lunges/side
10 Scorpions
10 Downward/Upward Dogs
10 Cat Cows
10 Super Bird Dogs
Seated Straddle Stretch
Wrist Stretch

Barbell Warm-up for Power Clean:
5 Clean Deadlifts
5 Dip and Shrug W/Barbell
5 Muscle Cleans
5 Elbow Rotations/Side
5 High Hang Power Cleans
5 Pause Low Hang Power Cleans
5 Hang Power Cleans


Strength and Skill

Every 2:00 for 12:00 (6 sets):
1 Pause Power Clean + 1 Hang Power Clean

Build to a max in this complex for today.

* :02 Pause at Knee on the way up for first Power Clean.

1 Pause Power Clean + 1 Hang Power Clean

Heaviest weight used for 1 Pause Power Clean + 1 Hang Power Clean

Scoring: Load


FITNESS 20201209

Every minute on the minute for 15 minutes (5 rounds):
Min 1 – 20/15 Calorie Row (or scale to :45 Calorie Row)
Min 2 – 12 Russian Kettlebell Swings (70/53#)
Min 3 – Rest

* Score = reps of KBS completed. 60 reps = all reps completed for all five rounds within the minute–note weight used in comments.

Scoring: Reps


PERFORMANCE 20201209

Every minute on the minute for 15 minutes (5 rounds):
Min 1 – 14/10 Calorie Bike (or scale to :45 Calorie Bike)
Min 2 – 5 Power Cleans at 70-80% of your strength complex for today (1 Pause Power Clean + 1 Hang Power Clean)
Min 3 – Rest

* Score = reps of power clean completed. 25 reps = all reps completed for all five rounds within the minute. Note weight used in comments. It is OKAY to not finish all 5 reps within the minute–do not sacrifice form for completion of all 5 reps.

Scoring: Reps


At Home Workout

5 Rounds for Max Reps:
200M Sprint
:30 Max Effort DB Snatch or KB Swing
— Rest 1:00 After Each Round —

Note weight used and record reps for score.

Scoring: Reps

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin