Workout of the Day
A.
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean
A.
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean
Build over the course of the ten sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 90-95%
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 90-95%
C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load)
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load)
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)
A. 165, 175, 185, 195, 205, 215, 225, 235, 245, 255
ReplyDeleteB. 225, 235, 255, 265, 275, 285, 295, 300F
C. Don't remember what I did.
A. 95, 105, 110, 115, 120, 125, 130, 135, 140, 145
ReplyDeleteB. 120, 135, 145, 155, 165, 165, 165, 175 PR, 185F
C. I DIED (my ghost is typing this)