Strength
Dumbbell EMOM work x 12
1 – DB Split Squat x8/leg
2 – DB Row x8/Arm
3 – Goblet Squat x 20
4 – rest
Workout
10-9-8-7-6-5-4-3-2-1
DB Burpee deadlift (2-50/35)
DB Hang cleans (2-50/35)
**Oh man.. I hope you like dumbbells! We’ve got a day’s worth of dumbbell work going on today. It’s been awhile since we’ve seen this type of EMOM work for strength, and I think it pairs well with yesterday’s workout. Unlike other EMOM work we’ve done for gymnastics, the rest is built in at the end. This doesn’t mean rush through the split squats and rows and give yourself some extra rest. Use as much of the time as you can and get some strength work via time under tension. You’ll move through the three movements (plus rest) three times.
After strength we’ll keep the dumbbells out and hit a descending ladder of reps. These two movements remind me of yesterday’s Devil Press, except today we’re taking out the overhead work and adding some squats. So if you feel like you finally recovered from the wall balls and front squats earlier this week, I sense some sore legs in the near future. You’ll alternate the movements, doing 10 of the burpee deadlifts followed by 10 of the hang cleans, then back to the deadlifts for 9 reps and cleans for 9. This pattern will repeat until you do one last deadlift and a final clean from the hang. Recommended that you hop on the bike afterwards and do an easy 5-10 minute pedal and eat a hearty breakfast to feed those muscles. Have fun with this one.
Daily Read
My Father Watches Westerns – The Writer’s Almanac; January 11, 2017