Tuesday 12-19-17 S

Monday, December 18, 2017

Warm Up:

Foam Roll- Lats & Quads

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Grab a KB @ 35/25 & Barbell…..

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3 Sets of:  

A1. Goblet Squat With Forced Abduction X 20sh secs   

- set 1: wide, Set 2: normal, set 3: narrow 

A2. Offset Arm Goblet Squats  X 4 per   

A3. Kettlebell Swings X 8   

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Put KB away....

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3 Sets of:   

1 Power Clean 

1 Squat Clean 

1 Hang Squat   

3 Pause FS @ 3 secs    

4-6 Calorie Row or Bike 

- perfect all 3 sets with an empty barbell   

 

Strength: 

Every 2 Mins for 10 Mins: 

1 Squat Clean + 1 Front Squats, build tough    

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Rest 2 Mins...

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Workout: 

18 Minute EMOM:  

Min 1: 2-3 Rope Climbs (no oly shoes on ropes)  

Min 2: 6-8 Front Squats @ 155/105 (off the ground) 

Min 3: 8-12 Calorie Row (push hard for 50 secs) 

- scale the rope climbs to lying rope climbs or cut down reps   

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