Strength
Push/Pull/Squat
40/20^ x 12
1 – Hang from the rig – dead hang, active hang, flexed arm/chin over, etc.
2 – Double DB overhead hold
3 – Single DB lateral lunge
^Work for 40 seconds, rest for 20 seconds
Workout
12 min AMRAP
6 Knees to elbow
6 DB Power cleans (50/35)
6 Jumping lunges/leg
**EMOM style workouts (every minute on the minute) are getting a lot of attention recently, and they’re a great training tool. A variation of the method is the 40/20, where you work twice as long as you rest. Today’s movements will be static or isometric holds, active holds, and moving laterally. Working the entire 40 seconds is a great goal, particularly on the hand and overhead hold. There are ways to scale it based on your ability to make it easier or harder. Same is true for the other two movements, where you can scale the weight up or down.
The workout then gets you moving. Let’s hope that grip strength is still intact, because you’ll kneed (need.. haha.) it for the knees to elbow (K2E) and the DB power cleans. Gotta get you moving in more than one plane, so we switch up the lateral lunges to unweighted jumping lunges. Those will catch up to you quickly, and you’ll start to wonder what happened to your leg even on the power cleans. Can you get at least 8 rounds??