*Do a set every 1 minute and 30 seconds.
1 Clean Pull From the hang + 1 Pause Squat Clean from the hang + 1 Push Jerk @ 6.5/10 RPE
1 Clean Pull From the hang + 1 Pause Squat Clean from the hang + 1 Push Jerk @ 7/10 RPE
1 Clean Pull From the hang + 1 Pause Squat Clean from the hang + 1 Push Jerk @ 7/10 RPE
1 Clean Pull From the hang + 1 Pause Squat Clean from the hang + 1 Push Jerk @ 8/10 RPE
1 Clean Pull From the hang + 1 Pause Squat Clean from the hang + 1 Push Jerk @ 8/10 RPE
*Pause in the bottom of the squat for 2 seconds.
**hang from above the knee
1. Movement Prep/Activation and Increasing Heart Rate
7 Minutes moving through:
:30 Ski (OR Row) (moderate)
:30 Echo Bike (moderate)
25 Plate Hop
15 Banded Good Morning
5-10 Russian Kettlebell Swings (moderate)
-Then-
Warm Up to Sandbag Clean weight.
2. Workout Prep
1 Set: (at workout pace)
100m Ski (OR 100m Row)
5 Double Unders
1 Sandbag Cleans (100/70)
3/2 Calorie Echo Bike
AMRAP 15 Minutes
500m Ski (OR 500m Row)
50 Double Unders
10 Sandbag Cleans (100/70)
25/20 Calorie Echo Bike
50 Double Unders
10 Sandbag Cleans (100/70)
*Repeat from October 12, 2022.
Each 10m of the Row/Ski = 1 rep
2 minute Scorpion Stretch
2 Minutes Downward dog to Upward Dog Transition
2 minute Alternating Calf Stretch
7 sets:
3 Toe To Rings + 2 Kipping Ring Muscle Up + 1 Forward Roll
-rest 1 minute b/t sets-
FORWARD ROLL QUICK TUTORIALhttps://www.youtube.com/shorts/DWUL-VmliNc
The SCALING aim:
7 sets:
5 Toes To Rings
1 Box Ring Muscle Ups
-rest 1 minute b/t sets-
1. Mayhem Hip Halo Activation
* 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats
2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean