Lift heavy, get fit. The name of the game today is to use the EMOM intervals to build up a barbell until you conclude on the final 2 intervals with something that feels challenging for the day! Then we get to a barbell cycling workout that lends itself to a stimulus similar to “DT” but different. The goal is to get through the prescribed work and get to the lateral bar jump overs! Your score each round is the total number of reps done including barbell reps and cals on the bike. The barbell should be a load that allows you to go unbroken on round 1 out the gate!
5x100m Row (hard efforts)
Rest 1-2 minutes between sets.
__________
*All done with light plate
10 ground to overhead (light plate)
10 Overhead walking lunge (light plate)
10 Goblet squat (light plate)
5 Squat jump (no weight)
3 rounds
________
**All done with empty barbell
5 Deadlift
5 muscle clean
5 Hang Power Clean
2 rounds
EMOTM x 8 minutes execute “3 Deadlift + 2 Hang Clean”
**Through the 8 minutes the goal is to build to a heavy of the established complex.
RXConditioning:
2:00 AMRAP
15/10 Cal Bike
9 Deadlift (155/105lb.)
7 Hang Clean
Max lateral bar jump over
2:00 Rest after each interval
5 rounds
Intermediate:
2:00 AMRAP
15/10 Cal Bike
9 Deadlift (95/65lb.)
7 Hang Clean
Max lateral bar jump over
2:00 Rest after each interval
5 rounds
Baseline:
2:00 AMRAP
10/7 Cal Bike
9 Deadlift (75/55lb.)
7 Hang Clean
Max lateral bar jump over
2:00 Rest after each interval
5 rounds
3×5 Knees over toes stationary lunge (https://youtu.be/TWxYMMfwWz0?si=LVz8sE1AdrFmHQfS)
+
3×12 single leg calf raise
**Both can be done unweighted with quality movement!
