Strength
EMOM 12
1 – ME Strict Pull ups
2 – ME Plank
3 – 8 RDLS @ 50% 1 RM DL
4 – Rest
Workout
In 90 seconds, do
Bike – 10/7 cals
ME DB Power cleans – 50/35
Rest ~2 min
Repeat a total of 4 rounds
Record total # of PC from all 4 rounds
**This is our third week of this EMOM cycle, which you’ll keep seeing every other week. You’ll see a *slight* variation of the movements, but the ME/set reps in a min of 3 movements will be the protocol on this “variable strength day” as we call it on the programming side.
For the workout, we’re giving you a little break from going overhead. The first few days this week might’ve fried your legs a bit, and then Thursday’s handstand push ups and Friday’s snatches and overhead squats might have your shoulders/lats/traps feeling a bit spicy. This is similar to last Wednesday’s workout when you had 5 min to run, lunge, and swing. We’re cutting the time down to 90 sec and putting you on the bike. Knock out those calories, then pick up the dumbbells from the ground and tap the end to your shoulders. Boom. Power clean. Let’s make a pledge to try to keep these closer to a power clean vs a standing muscle curl. RAWR! You’ll complete this couplet a total of 4 times, but rest as much as you need between rounds. I’m assuming the bike will take close to 45 sec *IF* you’re going all out like you should be *side eye*
(… or am I ‘throwing shade’.. or is side eye a form of shade?? I DON’T KNOW and I’m still learning) …
.. leaving you a bit of time to transition to the bike to knock out those curls.. er, cleans. Trying to keep the work/rest ratio 1:3, again, focusing on the intensity of the ride as what you’ll want to recover from the most. Keep in mind class time as well, so if more time to recover is needed, take it before your following sets.