(General 9:00)
:30 bike
:30 jumping jack
:30 NO push up burpee
4 rounds easy paced
________
:30 couch stretch each leg
1:00 forward fold (seated hamstring sit and reach)
:30 lying spinal twist each side (– YouTube)
__________
Specific (13:00)
:20 hollow hold
5 controlled sit up
5 arm swing sit up
10 alternating V up
_________
5 single arm DB deadlift each arm
3 DB hang clean and jerk each arm
6 alternating DB hang clean and jerk (total)
3 DB Hang snatch each arm
6 alternating DB hang snatch (total)
RXConditioning (24:00)
EMOM x 24:00
- Echo or Assault Bike (Cals)
- Alternating DB Hang Clean and Jerk/Alternating DB Hang Snatch (50/35lb.)
- Alternating V Up
Intermediate
EMOM x 24:00
- Echo or Assault Bike (Cals)
- Alternating DB Hang Clean and Jerk/Alternating DB Hang Snatch (35/20lb.)
- Alternating V Up
Baseline
EMOM x 24:00 (:30 work/ :30 rest at each minute to guard against over exertion for deconditioned athletes)
- Echo or Assault Bike (Cals)
- Alternating DB Hang Clean and Jerk/Alternating DB Hang Snatch (15/10lb.)
- Alternating V Up
(6:00)
:20 Cobra stretch
1:00 Couch stretch each leg
1:00 Accumulate a dead hang (supinated grip)
Today we execute a fun but high capacity EMOM. No hanging today, but the shoulders have far from a rest day. The goal is to max out each working minute, and the bad news is that there is no rest! Spend good time today refining your ability to cycle the dumbbell from the hang position, as it will come in handy in your fitness through life but specifically at enhancing the score on today’s workout. There are three different movements, and these should be alternated each minute during the EMOM (Bike during minute 1, dumbbell hang clean during minute 2, v up during minute 3, back to bike during minute 4, etc.). Your score will be your total number of reps.