WORKOUT OF THE DAY, FEBRUARY 19TH 2018


Published February 18, 2019


STRENGTH:

#power clean

Every 1:30 seconds for 7 Sets (10:30)

1 Pausing Power Clean - Video
1 Power Clean

On the pausing power clean, we have three distinct pauses. Hold in each for a solid two seconds before continuing.

Pause #1 - Knee Level

Pause #2 - Mid-Thigh (jumping position)

Pause #3 - Quarter Squat (receiving position)

Set #1 - 50% of 1RM Power Clean
Set #2 - 55% of 1RM Power Clean
Set #3 - 60% of 1RM Power Clean
Sets #4+5 - 65% of 1RM Power Clean
Sets #6+7 - 70% of 1RM Power Clean

BeachFit will do:

AMRAP 10

5 KB Deadlifts

10 KB Swings

12/9 Cal Bike

:15 Hollow Body Hold

WOD:

#slingshot

5 Rounds:

50 Double-Unders (Scale to 100 Singles) 

5 Power Cleans (175/115)  *Approx 65% of 1RM or something you can do 12+Reps when fresh  **BeachFit will do 7 DB Power Cleans (50/35lbs) 

7 Bar-Facing Burpees

Rest 1:00

OPTIONAL FLUSH:

#recovery bike

On the 5:00, 10:00, and 15:00: 

25 Weighted Ab Mat Sit Ups or (Rx+GHD Sit-Ups)
25 Empty Barbell Good Mornings (Rx+Hip Extensions

 


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