We are going to have a spring cleaning done on this Saturday, May 13th. We will be moving some of the equipment around prior to that, from 11 AM – noon. Any help would be greatly appreciated for that one hour time frame.
550 meter row
IronScap Shoulder Warm-up (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 pushups (various types)
10 ab thingies
Workout Specific Warm-up (start this at 20 past the hour)
Start the workout with light weight.
Workout (start this at 20 past the hour)
EMOM for 40 minutes of:
10 reps of kettlebell stuff
You do all 15 reps every minute.
You start this right at 20 minutes after the hour.
Mix up the kettlebell stuff. Snatch, C&J, C&P, Swing, 2-handed Jerk, etc.
Start off light and get heavier as you go.
If you are doing a two part movement like the clean and jerk, each movement counts as one rep. So you would do 5 reps of the clean and jerk movement.
Make the push-ups, GREAT push-ups.
This is a very, very impactful workout. Have fun with it.
Competition Team Lift
Please make up a team lift from this week.
Competition Team Skills
Please make up a team skills workout from this week.
Please make up a supplemental workout from this week.